Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Snatch Warmup (No Measure)
Barbell
3: Power Snatch (5 Min EMOM — 2 Power Snatches)
4: Power Clean and Push Jerk (5 Min EMOM — 1 Power Clean + Power Jerk)
Power Jerk and Push Jerk=same difference.
CrossFitters say Push Jerk (typically)
Weightlifters say Power Jerk
Conditioning
5: Metcon (Time)
Run 800m
40 HSPU (regionals standard for L4)
40 KBS 32/24kg
Run 800m
Level 2:
24/16 kg KB
Use abmats, boxes or band contraption for HSPU. But, whatever you use, form MUST be PERFECT. No banana backs.
Level 1:
Scale accordingly
EVERYONE will do strict HSPU for every rep. No kipping allowed. If this means you have to progressively scale to get all 40, then so be it!
Read this: http://breakingmuscle.com/gymnastics/kipping-and-the-handstand-push-up-is-it-safe
The post Bandit CrossFit WOD–Wednesday, March 26, 2013 appeared first on Bandit CrossFit.
