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Bandit CrossFit WOD–Friday, April 11, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

Conditioning

2: Metcon (AMRAP – Reps)

This is one continuous effort.

5 min Max Distance Sled Drag (forward facing – march style).

*Load should be heavy, but movement should be continuous for all 10 minutes.

-then-

10 min AMRAP of:

5 T&G Power Clean & Push Jerks @ 80% of 3RM
25 HR Push-ups
5 Muscle-Ups (transitions for those without muscle ups)

-then-

5 min Max Distance Sled Drag (forward facing – march style).
Level 4:
10 minute sled drag

If no sleds, 5 am will do squats and then 10 minute AMRAP of power clean and push jerk, pushups and muscle up transitions.

Bandit Competition Team

Barbell

3: Power Snatch (8 minutes to find 3RM)

4: Power Clean and Push Jerk (8 minutes to find 3RM)

Strength

5a: High Bar Back Squat (1×10 @ 60%)

5b: High Bar Back Squat (1×8 @ 65%)

5c: High Bar Back Squat (1×8 @ 70%)

5d: High Bar Back Squat (1×8 @ 75%)

6a: Front Squat (1×5 @ 60%)

6b: Front Squat (1×5 @ 65%)

6c: Front Squat (2×[email protected] 70%)

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