Main – CrossFit
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)
Strength
2: High Bar Back Squat (4×8 @ 75% — 2 minute rest)
Conditioning
3: Metcon (Time)
As Fast As Possible:
40 Cal Airdyne
40 Alt KB Thrusters (53/35) , once sets starts you are not allowed to bring KB below shoulders
40 Box Over Jumps (24/20)UB-without stopping
30 Cal Airdyne
30 UB KB Swings (53/35)
30 UB TTB
20 Cal Airdyne
20 UB Alt KB Snatch (53/35) KB does not have to touch ground after leaving the floor
20 UB Ring Pushups
Every time you break up a set, you have a 10 burpee penalty.
I will have scaling options for class during class time.
Enjoy.
Strength/Skill
Do this on your own, if you have time. Competition team, do this before conditioning.
4a: Handstand Push-ups (3x 5-10, strict — rest 90 sec)
4b: Pull-ups (3x 8-10)
Bandit Competition Team
Strength
Do these before HBBS
1: Power Jerk + Split Jerk + Jerk Grip OHS (4x 3+3+1 @ 70-75% — 2 minute rest)
2: On Toe Split Jerk (4×5, rest 90 sec)
The post Bandit CrossFit WOD–Wednesday, April 23, 2014 appeared first on Bandit CrossFit.
