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Bandit CrossFit WOD–Wednesday, March 19, 2014

Main – CrossFit

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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/Skill

3: Pistols (5×8 alternating, max weight, rest 1 min)

Go up in weight each set.
If you cannot do pistols, use bands on pullup rack for scaling.

Conditioning

4: Metcon (Time)

5 rounds
5 Power Clean and Jerk (155, 105)
100 meter sprint
rest 30 seconds

Log total working time. That means subtract 2 minutes from your time.

Level 4: 185/115
Level 2: 115/85
Level 1: 95/65 or below.

Other scaling options include using hang power cleans.

Bandit Competition Team

Barbell

1: Power Snatch (3 x EMOM for 5 min. –HAP)

2: Power Clean and Push Jerk (2 x EMOM for 5 min. –HAP)

The post Bandit CrossFit WOD–Wednesday, March 19, 2014 appeared first on Bandit CrossFit.

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