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Bandit CrossFit WOD–Tuesday, December 30, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Metcon (No Measure)

2a) Pushup, 5xME for :30 seconds, rest 60-90 sec, tempo 33×1

If this is too easy, add a weight plate to your back.

2b) Ring Row (feet elevated): 5x ME :30 sec, rest 90 sec, 31×3

3: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Conditioning

4: Metcon (2 Rounds for reps)

AMRAP in 6 min:

6 Cleans (135/95) full squat

8 Ring Dips

Rest 6 min

AMRAP in 6 min:

12 Vertical Bell KB Swings (53/35)

200m sprint

Level 4:

KBS: 70/53

Clean: 165/115

Notes about clean, this should be at or less than 50% of your one rep max. The purpose of this work is to do it fast. No struggle bus allowed.

The post Bandit CrossFit WOD–Tuesday, December 30, 2014 appeared first on Bandit CrossFit.

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