Bandit CrossFit WOD–Monday, June 2, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Squatting Quad Clean Warm up (No Measure)

Strength

3: High Bar Back Squat (4x 1.1.1 @ 3RM from last week)

rest 15 seconds between reps
rest 2 minutes between sets

Strength/Skill

4a: Shoulder Press (4×5 TNG, HAP–rest 30 seconds)

4b: Ring Dips (4×8 Strict Weighted, HAP–rest 90 seconds)

Conditioning

5: Metcon (AMRAP – Reps)

AMRAP in 12 min
Run 200m
10 Box Jump Over 24/20
20 TTB

Rest 2 min

AMRAP in 12 min:
12 Alt KB Snatch (53/35)
12 Cal Airdyne
12 Burpee To Plate (45/25)

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