HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–April 8, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Clean Warm up (No Measure)

Strength

3: High Bar Back Squat (1×8 @ 70%)

3: High Bar Back Squat (1×6 @ 75%)

3: High Bar Back Squat (1×4 @ 80%)

4: Front Squat (3×5 @ 70%)

Conditioning

5: Metcon (AMRAP – Reps)

4 rounds of:

:45 ME Pullups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME AD (calories)
:15 Rest

Level 4:
5 rounds
Bar Muscle Ups

Level 1:
Ring Rows
Box Step Ups

Count total reps for score.

Bandit Competition Team

Barbell

Pause Clean and Jerk (5×2+1–work to heavy set for the day)

3 count pause at knee

Pause Clean and Jerk (1×2+1 @ 95% of today’s max)

3 count pause at knee

Pause Clean and Jerk (1×2+1 @ 90% of today’s max)

3 count pause at knee

High Bar Back Squat (1×[email protected] 60%)

Add this set to your squats above. Do this set first.

Front Squat (1X5 @ 60%)

Add this set to your squats above. Do this set first.

The post Bandit CrossFit WOD–April 8, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!