Main – CrossFit
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)
Strength/Skill
3: Pistols (5×8 alternating, max weight, rest 1 min)
Go up in weight each set.
If you cannot do pistols, use bands on pullup rack for scaling.
Conditioning
4: Metcon (Time)
5 rounds
5 Power Clean and Jerk (155, 105)
100 meter sprint
rest 30 seconds
Log total working time. That means subtract 2 minutes from your time.
Level 4: 185/115
Level 2: 115/85
Level 1: 95/65 or below.
Other scaling options include using hang power cleans.
Bandit Competition Team
Barbell
1: Power Snatch (3 x EMOM for 5 min. –HAP)
2: Power Clean and Push Jerk (2 x EMOM for 5 min. –HAP)
The post Bandit CrossFit WOD–Wednesday, March 19, 2014 appeared first on Bandit CrossFit.
