Main – CrossFit
At last glance, Team Bandit CrossFit in 101st in the region! Not bad, Bandits!! We’ve got one more workout to break into that top 100 and meet our goal!
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: Power Clean+Front Squat+Power Jerk (3x 1+2+1 @ 70%–rest 2 minutes)
Power Jerk AKA Push Jerk to CrossFitters
Clean from the top of the knee
Level 4: Clean from blocks at top of knee.
Conditioning
3: Metcon (Time)
For time:
40 Burpees
40 Thrusters 45/35#
30 Burpees
30 Thrusters 95/65#
20 Burpees
20 Thrusters 135/95#
10 Burpees
10 Thrusters 155/105#
Level 4:
6″ Target for Burpees
Level 2:
35/65/75/85 (women)
45/75/95/115 (men)
Level 1:
Work with a coach to find an appropriate scaling option based on your individual ability.
Bandit Competition Team
Barbell
4: Clean Pull (3×3 @ 100% — rest )
work from blocks, top of knee
do this work after today’s strength work
The post Bandit CrossFit WOD–Tuesday, March 25, 2013 appeared first on Bandit CrossFit.
