Bandit CrossFit – CrossFit
Warm-up
1: Squatting Quad Snatch Warmup (No Measure)
Strength
Do not spend any more than 15-20 minutes on today’s lifting in total. That means, no misses. We aren’t trying to take the time to get to a true maximal load, just a heavy single for today.
2.1: Overhead Squat (Work up to heavy single for the day, (quickly))
must be perfect
2.2: Snatch Balance (Work up to a heavy single for the day (quickly))
2.3: Hang Snatch (Work up to heavy single for the day (quickly))
Warm-up
3: Metcon (Time)
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups
Scale weight as needed. The snatch should be around 70% of your 1RM, and you should be able to power snatch it, if at all possible.|
Scale muscle ups with transitions on box. For those of you on the edge of getting a muscle ups, please make some attempts, and then go to box for practice.
Time cap: 20 minutes. For every rep you do not get to, add 1 second.
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