Bandit CrossFit WOD–Wednesday, February 4, 2015

Main – CrossFit

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Warm-up

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

Strength

2: Push Press (Find 3RM in 8 minutes)

3: Front Squat (6×3 @ 85%, 1:30 minute rest)

must be done within 30 minutes of class starting

Conditioning

4: Metcon (Time)

3 rounds for time of:

:60 (accumulated) Hanging L-Sit Hold (rings or bar, if not enough rings availlable)

30 Jumping Back Squats 65/45#

30 Strict Chest-to-Ring Pull-ups (in good hollow position)

Partner workout. Work must be split in half. Only one working at a time.

Level 2: 45/35# Jumping Squats

Level 1: No weight jumping squats, hollow hold on floor.

Pullups may be modified like this (using bar or rings): http://instagram.com/p/wIahxivDcZ/?modal=true

All our squat challenged folks will be box squatting.

After Party

5: Band Resisted Pushups (3×10)

Demo: http://instagram.com/p/t0eg7ivDa0/?modal=true

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