HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Wednesday, March 26, 2013

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Snatch Warmup (No Measure)

Barbell

3: Power Snatch (5 Min EMOM — 2 Power Snatches)

4: Power Clean and Push Jerk (5 Min EMOM — 1 Power Clean + Power Jerk)

Power Jerk and Push Jerk=same difference.
CrossFitters say Push Jerk (typically)
Weightlifters say Power Jerk

Conditioning

5: Metcon (Time)

Run 800m
40 HSPU (regionals standard for L4)
40 KBS 32/24kg
Run 800m

Level 2:
24/16 kg KB
Use abmats, boxes or band contraption for HSPU. But, whatever you use, form MUST be PERFECT. No banana backs.

Level 1:
Scale accordingly

EVERYONE will do strict HSPU for every rep. No kipping allowed. If this means you have to progressively scale to get all 40, then so be it!

Read this: http://breakingmuscle.com/gymnastics/kipping-and-the-handstand-push-up-is-it-safe

The post Bandit CrossFit WOD–Wednesday, March 26, 2013 appeared first on Bandit CrossFit.

fill out the form below to get started!

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!