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Bandit CrossFit WOD–Tuesday, January 7, 2014

Main – CrossFit

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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)

3: Split Jerk (EMOM X 10–2 reps @ 50%, last minute ME UB set)

Score last set of UB ME.

1. Take the weight from the floor.

2. You will work from 0-8 minutes doing 2 reps.

3. At minute 9, you will finish out with a max effort unbroken set. It is OK if your UB set lasts past minute 10. Do not stop until you have dropped the bar.

Conditioning

4: Metcon (AMRAP – Reps)

1 minute plank hold buy-in

THEN:

AMRAP in 10 min:

30 Cal Row

30 TTB

30 Box Jump Overs (30/24)

30 Hang Power Cleans (135/95)

ME Strict Pullups in Remaining Minutes

Level 4: Max Effort Rope Climbs, 200 ft HSWalk buy-in

The post Bandit CrossFit WOD–Tuesday, January 7, 2014 appeared first on Bandit CrossFit.

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