Main – CrossFit
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: Clean and Jerk (EMOM 8 minutes, ascend in weight every set)
0-4min : 2 reps
4-8 min: 1 rep
*ascend each set eventually to a near maximal CJ attempt
Conditioning
4: 400m Run (Time)
Max Effort 400m Run
10 x 400m sprint, rest 2:1 (as time allows)
If it takes you longer than 2 minutes (on average) to run a 400, then only do 6-8 400 m. Also, rest should not exceed 2 minutes.
All 400 meters are at 100% effort.
Strength/Skill
Are you doing the Outlaw Connectivity program?
Check this one out: http://theoutlawway.com/2014/06/02/140603-3/
It has made a HUGE difference for Coach Josh and Coach Janice in just two short weeks.
You can do this on your own at home or before/after class. It takes all of 10 minutes and the benefits are well worth it!
And it is FREE!!
The post Bandit CrossFit WOD–Tuesday, June 10, 2014 appeared first on Bandit CrossFit.
