Bandit CrossFit WOD–Friday, May 9, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Pistols (3×12 (6 e/l) @ 51×1, 2 min rest)

3: Bandit Barbell Snatch Warmup (No Measure)

Strength/Skill

4: Snatch First Pull (5×5, work up to a heavy set, perfect technique)

Conditioning

5: Metcon (Time)

For Time

30-20-10

Wallball 30/20
Toes to bar

Bandit Competition Team

Strength

1: Snatch Pull to Explode + Snatch (4×3+1 @ 85% –90 sec rest)

2: Power Clean (6×2 @ 70% — 30 sec rest, drop all reps from top)

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