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Bandit CrossFit WOD–Tuesday, April 1, 2014

Main – CrossFit

It’s time to take a slight break from the hard work we’ve been putting in during the CrossFit Open. Here’s to a week of recovery and reflection on what we learned through the process.

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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)

Barbell

3: Power Clean + Hang Clean + Jerk (3x 1+1+1)

15 minutes to work to a heavy set.

Hang clean is with a squat
Jerk is a split jerk

Conditioning

4: 800m Run (Time)

Max Effort 800m Run
4×800 meter run
Alternate between (1) @70% intensity and (1) @ 90% intensity.

Rest 3 minutes

Skill

5: L-Sit (Accumulate 5 minutes in the L-Sit)

Use parallettes or boxes. You may also use rings.
Do this on your own after your 800’s

Bandit Competition Team

Clean Pull to Explode + Clean Pull (4×2+2 @ 100%)

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