HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Wednesday, April 23, 2014

Main – CrossFit

View Public Whiteboard

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

2: High Bar Back Squat (4×8 @ 75% — 2 minute rest)

Conditioning

3: Metcon (Time)

As Fast As Possible:
40 Cal Airdyne
40 Alt KB Thrusters (53/35) , once sets starts you are not allowed to bring KB below shoulders
40 Box Over Jumps (24/20)UB-without stopping
30 Cal Airdyne
30 UB KB Swings (53/35)
30 UB TTB
20 Cal Airdyne
20 UB Alt KB Snatch (53/35) KB does not have to touch ground after leaving the floor
20 UB Ring Pushups

Every time you break up a set, you have a 10 burpee penalty.

I will have scaling options for class during class time.

Enjoy.

Strength/Skill

Do this on your own, if you have time. Competition team, do this before conditioning.

4a: Handstand Push-ups (3x 5-10, strict — rest 90 sec)

4b: Pull-ups (3x 8-10)

Bandit Competition Team

Strength

Do these before HBBS

1: Power Jerk + Split Jerk + Jerk Grip OHS (4x 3+3+1 @ 70-75% — 2 minute rest)

2: On Toe Split Jerk (4×5, rest 90 sec)

http://vimeo.com/71434341

The post Bandit CrossFit WOD–Wednesday, April 23, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!