HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Wednesday, March 12, 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)

Barbell

3: Power Clean and Push Jerk (2 Power Clean and Push Jerk EMOM for 5 min)

Do 2 power clean and push jerks EMOM for 5 minutes.
Use 100% + 5 more pounds from last week.

Conditioning

4: Metcon (AMRAP – Reps)

4 rounds of:

1:00 ME Step Down Box Jumps 24/20″
1:00 ME Burpees
1:00 ME Muscle-Ups
1:00 Rest

Level 2 and Level 1: Do Hollow/Arch on bar instead of muscle ups.

Level 4 Outlaws

Barbell

Power Snatch (2 Power Snatch EMOM for 5 Min)

Do 2 Power Snatches EMOM for 5 min
Use 100% + 5 pounds of last week’s weight.

The post Bandit CrossFit WOD–Wednesday, March 12, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!