Bandit CrossFit WOD–Tuesday, March 4, 2014

Main – CrossFit

No regular scheduled classes tomorrow. Happy Mardi Gras!

Coaches will be doing the conditioning and squatting around 11:30 a.m. Feel free to come to the gym to get a workout in. (Members only, please.)

View Public Whiteboard


1: Clean (Blocks-just above knee) and Jerk (Work to a heavy single–rest 90 sec)

2a: Jerk Recovery (4×3 @ 100-120% of max jerk — 90 sec)

2b: Jerk Dip Squat (4×3 @ 110-120% of max jerk — 90 sec)


3: 20 RM Back Squat (1 attempt to est. 20RM HBBS)

Rest 1:00 after then do Max Rep Front Squat

4: Front Squat (1x Max Reps at 100% of 20RM HBBS)

Log your weight in comments. Reps in results.


5: Metcon (Time)

5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20″

Rest 1:1 (include rest after final round before beginning #6)

Log total time in results.

6: Metcon (Time)

20/15 Muscle-Ups for time.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!