Bandit CrossFit WOD–Wednesday, December 18, 2013

Main – CrossFit

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Warm-up

Shoulder Mobility (small plates, bands)
Thoracic Spine, (foam roll)
Scapula, lacrosse ball
Quad Foam Roll

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Barbell

2: Clean and Jerk (4×1 @ 90%)

Conditioning

Metcon (Time)

Four rounds for time:

250 meter run
10 HSPU
20 KB Snatch + OHS (alternate every 5) 24/16 kg
10 GHD situps

Level 4 Outlaws

Barbell

1: Power Snatch (2×2 @ 70% — 90 sec rest)

1: Power Snatch (2×1 @ 75% — 90 sec rest)

2: Power Clean and Push Jerk (2×2 + 1 @ 70% — 90 sec rest)

2: Power Clean and Push Jerk (2×2+1 @ 75% — 90 sec rest)

Strength

3: Clean Deadlift (4×3 @ 100% of max clean — 60 sec rest)

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