Bandit CrossFit WOD–Tuesday, September 1, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Snatch Warmup (No Measure)

Strength

2: 3 Position Snatch (Floor, hang, hip) (10 MIN EMOM)

Alternate between the following:

1st: 3 position snatch (start at high hang)

2nd: 4x snatch first pull (floor to knees)

Conditioning

3: Metcon (Time)

5 rounds

8 Power Snatch (all TNG) (95/65)

7 Burpees

30 DU

1 min rest walk

If you can’t TNG 8 Power Snatch at 95/65, use a lower weight.

If you can’t double under, practice for 2 minutes, then move on.

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