Bandit CrossFit WOD–Friday, January 23, 2015

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

3: Metcon (2 Rounds for weight)

With a 12 minute clock, complete the following lifts for max load:

Part 1—

6 minutes to find 3RM Thruster (from ground)

Then, no rest, and move immediately to

Part 2—

6 minutes to find max Clean Complex: of: Clean+Hang Clean+2 Jerks (bar may not touch ground after first clean)

Conditioning

4: Metcon (8 Rounds for reps)

Complete the following:

1. Row for Calories- max in 2 minutes

2. Burpee box jump overs (may step), 24/20- max in 2 minutes

3. Back Squat from ground, 135/95- max in 2 minutes

4. WallBalls, 20/14- max in 2 minutes

-1 minute rest

Then complete the following:

5. Single Unders- max in 1 minute

6. Deadlift, 135/95- max in 1 minute

7. KB Swings, 1.5/1 Pood- max in 1 minute

8. Hang Cleans, 135/95- max in 1 minute

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