Bandit CrossFit WOD–Monday, April 14, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Clean Warm up (No Measure)

Strength

3a: Front Squat (3×7 @ 70% — 2 min rest)

3b: Muscle-ups (3 x ME + ME Ring Dips)

If you have muscle ups, do a ME set to just before failure, on the last muscle up, perform a ME set of Ring Dips

If you do not have muscle ups, do 3×6 Muscle Up transitions.

PS: This is superset with the Front Squats.

Conditioning

If you have muscle ups, do a ME set to just before failure, on the last muscle up, perform a ME set of Ring Dips

If you do not have muscle ups, do 3×6 Muscle Up transitions.

PS

4: Metcon (AMRAP – Reps)

3 rds for reps

1 min ME T2B
1 min ME alt. single arm KB Snatch 53/35#
1 min ME Double Under
1 min OHS 115/75#

Rest 4 minutes

After Party

5: Plank Hold (3 x 60 seconds hold, HAP– rest 90 seconds)

Bandit Competition Team

Strength

Muscle Snatch + OHS (3x 3+3 @ 50-60%, rest 90 sec)

Snatch Pull to Explode + Snatch (4x 5+3 @ 75-80%, rest 2 min)

Snatch from hip (power position)

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