Main – CrossFit
No regular scheduled classes tomorrow. Happy Mardi Gras!
Coaches will be doing the conditioning and squatting around 11:30 a.m. Feel free to come to the gym to get a workout in. (Members only, please.)
Barbell
1: Clean (Blocks-just above knee) and Jerk (Work to a heavy single–rest 90 sec)
2a: Jerk Recovery (4×3 @ 100-120% of max jerk — 90 sec)
https://www.catalystathletics.com/exercises/exercise.php?exerciseID=197
2b: Jerk Dip Squat (4×3 @ 110-120% of max jerk — 90 sec)
https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194
Strength
3: 20 RM Back Squat (1 attempt to est. 20RM HBBS)
Rest 1:00 after then do Max Rep Front Squat
4: Front Squat (1x Max Reps at 100% of 20RM HBBS)
Log your weight in comments. Reps in results.
Conditioning
5: Metcon (Time)
5 rounds for time of:
12 TTB
12 Burpee Box Jumps 24/20″
Rest 1:1 (include rest after final round before beginning #6)
Log total time in results.
6: Metcon (Time)
20/15 Muscle-Ups for time.
The post Bandit CrossFit WOD–Tuesday, March 4, 2014 appeared first on Bandit CrossFit.
