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Bandit CrossFit WOD–Tuesday, May 6, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Max Double Under in 1 Minute (AMRAP – Reps)

3x ME DU in one minute, rest 30 seconds between attempts

3: Handstand Holds (6 x:30 seconds, rest 30 sec, use wall as needed)

Strength/Skill

4: Clean First Pull (5×5 @ 70-80% working on technique, rest 90 seconds)

Conditioning

5: Metcon (Time)

3×400 meter sled march 150/100#

(backpack style drag)

4 minute rest between sets

log total time (minus 8 minutes of rest)

Bandit Competition Team

Strength

A: Clean + Hang Clean + Jerk (3x 1+1+2 @ 80-85%, 2-3 minute rest)

B: Deadlift (8 min. to est. med/heavy 3RM)

return to floor each rep, but not Touch and Go.

The post Bandit CrossFit WOD–Tuesday, May 6, 2014 appeared first on Bandit CrossFit.

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