Bandit CrossFit WOD–Tuesday, April 2, 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: Push Press + Split Jerk (4×3+1 @ 60% of 1RM Jerk)

Conditioning

4: Metcon (Time)

6 rounds:
15 Cal Airdyne AFAP
10 burpee afap
rest 2:1

Skill

5: Metcon (No Measure)

EMOM for 10 min

Even: 10 Strict T2B
Odd: :30 Handstand Hold

Do this work on your own after conditioning.

Bandit Competition Team

Jerk Dip Squat (1×3 @ 100%)

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194

Jerk Dip Squat (1×3 @ 110%)

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194

Jerk Dip Squat (2×3 @ 120%)

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194

High Bar Back Squat (3×2 @ 100% of 1RM clean–close stance)

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