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Bandit CrossFit WOD–Tuesday, March 25, 2013

Main – CrossFit

At last glance, Team Bandit CrossFit in 101st in the region! Not bad, Bandits!! We’ve got one more workout to break into that top 100 and meet our goal!

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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)

Strength

3: Power Clean+Front Squat+Power Jerk (3x 1+2+1 @ 70%–rest 2 minutes)

Power Jerk AKA Push Jerk to CrossFitters
Clean from the top of the knee
Level 4: Clean from blocks at top of knee.

Conditioning

3: Metcon (Time)

For time:

40 Burpees
40 Thrusters 45/35#
30 Burpees
30 Thrusters 95/65#
20 Burpees
20 Thrusters 135/95#
10 Burpees
10 Thrusters 155/105#

Level 4:
6″ Target for Burpees

Level 2:
35/65/75/85 (women)
45/75/95/115 (men)

Level 1:
Work with a coach to find an appropriate scaling option based on your individual ability.

Bandit Competition Team

Barbell

4: Clean Pull (3×3 @ 100% — rest )

work from blocks, top of knee
do this work after today’s strength work

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