Bandit CrossFit WOD–Tuesday, December 30, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Metcon (No Measure)

2a) Pushup, 5xME for :30 seconds, rest 60-90 sec, tempo 33×1

If this is too easy, add a weight plate to your back.

2b) Ring Row (feet elevated): 5x ME :30 sec, rest 90 sec, 31×3

3: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Conditioning

4: Metcon (2 Rounds for reps)

AMRAP in 6 min:

6 Cleans (135/95) full squat

8 Ring Dips

Rest 6 min

AMRAP in 6 min:

12 Vertical Bell KB Swings (53/35)

200m sprint

Level 4:

KBS: 70/53

Clean: 165/115

Notes about clean, this should be at or less than 50% of your one rep max. The purpose of this work is to do it fast. No struggle bus allowed.

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