Bandit CrossFit WOD–Tuesday, November 4, 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 AND Jerk Warm-up (No Measure)

Strength

3: Behind the Neck Jerk + Jerk (4 x 1+1 @ 85%)

4: Metcon (Weight)

EMOM x 5

3 TNG Power Jerk @ 60% + 25 DU

If you don’t have doubles just keep working on them for the entire time.

Log your Power Jerk Weight

Conditioning

5: Metcon (Time)

4 Rounds

400m run

8 Snatch (135/95)

4/3 MU

(if you don’t have muscle ups, do Chest to Bar Strict with band)

Level 2:

Snatch 115/55

Level 1:

Snatch 95/35

Level 4:

4 Rounds

5 min AMRAP:

400m run

8 Snatch (135/95)

6 MU

Rest 3 min

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