HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Tuesday, April 15, 2014

Main – CrossFit

Today’s conditioing is 32 minutes long. You MIUST have your warmup AND clean and jerk work done in the first 20-25 minutes of class.

The skill work is extra work that you can do on your own after class if you have time.

View Public Whiteboard

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)

Strength

3: Clean and Jerk (4 x 3+1 HAP — 2 min rest (below knee))

Competition Team: Use blocks (bottom of knee)

Conditioning

4: Metcon (Calories)

Row, 4 min ME cal
Row, 4 min active recovery
Row, 8 min ME cal
Row, 8 min active recovery
Row, 4 min ME cal
Row, 4 min recovery/cool down

Skill

5: Box Jump (Distance)

Max Height
5×3 max height, rest as needed

Do this if time allows.

The post Bandit CrossFit WOD–Tuesday, April 15, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!