Main – CrossFit
It’s time to take a slight break from the hard work we’ve been putting in during the CrossFit Open. Here’s to a week of recovery and reflection on what we learned through the process.
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: Power Clean + Hang Clean + Jerk (3x 1+1+1)
15 minutes to work to a heavy set.
Hang clean is with a squat
Jerk is a split jerk
Conditioning
4: 800m Run (Time)
Max Effort 800m Run
4×800 meter run
Alternate between (1) @70% intensity and (1) @ 90% intensity.
Rest 3 minutes
Skill
5: L-Sit (Accumulate 5 minutes in the L-Sit)
Use parallettes or boxes. You may also use rings.
Do this on your own after your 800’s
Bandit Competition Team
Clean Pull to Explode + Clean Pull (4×2+2 @ 100%)
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