Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Conditioning
2: Metcon (AMRAP – Reps)
This is one continuous effort.
5 min Max Distance Sled Drag (forward facing – march style).
*Load should be heavy, but movement should be continuous for all 10 minutes.
-then-
10 min AMRAP of:
5 T&G Power Clean & Push Jerks @ 80% of 3RM
25 HR Push-ups
5 Muscle-Ups (transitions for those without muscle ups)
-then-
5 min Max Distance Sled Drag (forward facing – march style).
Level 4:
10 minute sled drag
If no sleds, 5 am will do squats and then 10 minute AMRAP of power clean and push jerk, pushups and muscle up transitions.
Bandit Competition Team
Barbell
3: Power Snatch (8 minutes to find 3RM)
4: Power Clean and Push Jerk (8 minutes to find 3RM)
Strength
5a: High Bar Back Squat (1×10 @ 60%)
5b: High Bar Back Squat (1×8 @ 65%)
5c: High Bar Back Squat (1×8 @ 70%)
5d: High Bar Back Squat (1×8 @ 75%)
6a: Front Squat (1×5 @ 60%)
6b: Front Squat (1×5 @ 65%)
6c: Front Squat (2×5@ 70%)
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