Bandit CrossFit WOD–Wednesday, March 12, 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 AND Jerk Warm-up (No Measure)

Barbell

3: Power Clean and Push Jerk (2 Power Clean and Push Jerk EMOM for 5 min)

Do 2 power clean and push jerks EMOM for 5 minutes.
Use 100% + 5 more pounds from last week.

Conditioning

4: Metcon (AMRAP – Reps)

4 rounds of:

1:00 ME Step Down Box Jumps 24/20″
1:00 ME Burpees
1:00 ME Muscle-Ups
1:00 Rest

Level 2 and Level 1: Do Hollow/Arch on bar instead of muscle ups.

Level 4 Outlaws

Barbell

Power Snatch (2 Power Snatch EMOM for 5 Min)

Do 2 Power Snatches EMOM for 5 min
Use 100% + 5 pounds of last week’s weight.

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