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Bandit CrossFit WOD–Wednesday, March 5, 2014

Main – CrossFit

Back on regular schedule today!

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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)

Barbell

3: Clean and Jerk (15 minutes work to a heavy 1RM)

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP of:

50 KB Swings 24/16kg
25 HR Push-ups
4/3 Muscle-ups
Level 4:

30 minute AMRAP

500 meter row
3/4 muscle ups

(Do not let heart rate get above 160 BPM.)

Level 2/1:

Modify Kettlebells and pushups as needed
8/6 Ring Dips (with bands, if needed)
8/6 Dip horn (with bands, if needed)
8/6 Box Dips

Level 4 Outlaws

Barbell

1: Metcon (Weight)

EMOM 5 Minutes

2 Power Snatch @ 100% of last week, plus 5#.

Log weight

2: Metcon (Weight)

EMOM 5 Minutes

2 Power Clean and Push Jerks @ 100% of last week, plus 5#.

The post Bandit CrossFit WOD–Wednesday, March 5, 2014 appeared first on Bandit CrossFit.

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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!