Main – CrossFit
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: High Bar Back Squat (1×8 @ 70%)
3: High Bar Back Squat (1×6 @ 75%)
3: High Bar Back Squat (1×4 @ 80%)
4: Front Squat (3×5 @ 70%)
Conditioning
5: Metcon (AMRAP – Reps)
4 rounds of:
:45 ME Pullups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME AD (calories)
:15 Rest
Level 4:
5 rounds
Bar Muscle Ups
Level 1:
Ring Rows
Box Step Ups
Count total reps for score.
Bandit Competition Team
Barbell
Pause Clean and Jerk (5×2+1–work to heavy set for the day)
3 count pause at knee
Pause Clean and Jerk (1×2+1 @ 95% of today’s max)
3 count pause at knee
Pause Clean and Jerk (1×2+1 @ 90% of today’s max)
3 count pause at knee
High Bar Back Squat (1×10@ 60%)
Add this set to your squats above. Do this set first.
Front Squat (1X5 @ 60%)
Add this set to your squats above. Do this set first.
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