Bandit CrossFit WOD–Wednesday, April 16, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Clean Warm up (No Measure)

Strength

3a: High Bar Back Squat (3×10 @ 70%, rest 90 sec)

3b: Handstand Walk (5x ME Handstand Walk, 60 sec rest)

This work is superset with your backsquat. Yes, I know there are three sets of BS and five sets of HSWalk.

If you can’t walk on your hands, do 5 sets ME handstand holds–facing the wall. Perfect hollow body.

Conditioning

4: Metcon (Time)

3 rounds for time

800 meter run
15 BW bench press (women .5 BW)
15 strict pullups
15 GHD situps

Level 2, 1

You may not do GHD situps. Please do S2S situps.

Bandit Competition Team

Strength

Front Squat + Push Press + Split Jerk (4x 5+5+3, HAP — 60 sec rest)

Clean Deadlift + Hang Power Clean (4x 5+3, HAP — 60 sec rest)

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