Bandit CrossFit WOD–Friday, February 21, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Reverse Hypers (3×10 heavy — rest 90 seconds)

Strength

3: Deadlift (5×3 @ 75% — rest 90 sec)

You may work up if it is easy and your technique is perfect.

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

10 C2B
20 DB step ups to 20″ box 50/35#
400 meter run

Scale accordingly to your ability/strength for pullups and step ups.
The 400 meter run counts as 1 rep.

If you don’t finish the run in the time cap, you can’t count the rep.

Level 4 Outlaws

Barbell

1a: Power Clean and Push Jerk (5×4 T&G PC & PJ work to 4RM — 90 sec)

1b: Jerk Balance (5×4 work to a 4RM — 90 sec)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193

Strength/Skill

2: Bench Press (4×5 work to a 5RM — rest 2:00)

super set the bench with the deadlift work

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