Main – CrossFit
You thought I forgot about duck walks?
Also, this is Robert’s last day with us! Come to the 6:30 p.m. class to train with him!
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Clean Warm up (No Measure)
Strength
3.1: Front Squat (1×10 @ 50%)
3.2: Front Squat (1x 8 @ 70%)
3.3: Front Squat (1×6 @ 75%)
3.4: Front Squat (1×4 @ 80%)
3.5: Front Squat (1×4 @ 85%)
3.6: Front Squat (1-2 @ 95% (if you can get two, do it))
Conditioning
4: Metcon (Time)
For time:
16-12-8
Power Clean (135/95#)
Alt Pistols
Level 4:
Power cleans at 165/115#
The post Bandit CrossFit WOD–Wednesday, August 6, 2014 appeared first on Bandit CrossFit.
