Bandit CrossFit WOD–Monday, January 19, 2015

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Jump Drill (No Measure)

3: Mid Hang Snatch Pull (No Measure)

3: Bandit Barbell Snatch Warmup (No Measure)

Strength

4: High-Hang Snatch (6×1 @ 80-95%, allow only one miss)

Conditioning

5: Metcon (Time)

4 Rounds:

10 Alt DB Snatch (45/35)

10 Goblet Squats (45/35)

800m run

4 rounds:

8 Shoulder to OH (45/35 DB)

12 Box Jumps (24/20)

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Level 4 modifications:

1. Do pistols instead of goblet squats.

2. Use 55/40# DB for snatches.

3. For S20 use 115/75# barbell instead of DB.

Level 2 modifications:

1. Do 35/25# dumbells and 95/65# S20.

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