Bandit CrossFit WOD–Tuesday, May 20, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Handstand Push-ups (5×4 eccentric (Tempo 61×1) –rest 90 sec)

Use parallettes, kip back to top if needed

3: Justin Thacker’s Three Part Pause Drill (No Measure)

http://youtu.be/eGJLekHScNo

Strength

4: Power Clean + CleanJerk (EMOM 5 minutes 1+1 @70%)

Clean Jerk Demo: https://vimeo.com/94437764

Conditioning

5: 400m Run (Time)

Max Effort 400m Run
6-8×400 meter sprint @ 100% effort
log best time in results, log other times in comments.

Rest 2-3 minutes

If you run less than 1:30, do 8. If more than 1:30, do 6.

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