CrossFit Journal: The Performance-Based Lifestyle Resource

WOD

Bandit CrossFit WOD–Wednesday, February 24, 2016

Published by on February 24, 2016 6:00 am

Bandit CrossFit – CrossFit

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Warm-up

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

Weightlifting

2: 3-Position Clean + Jerk (Work up to a heavy set)

Clean from hips, above knee, floor.

Conditioning

If you didn’t get to do yesterday’s workout because of the class cancellations, feel free to do that one instead. This really applies to evening classes, and even more specifically, Pretty Rickey.

3: Metcon (Time)

Working on the odd minutes and resting on the even minutes:

50 Pullups

50 Push Press 95/65 (no rack)

50 Back Squat 95/65 (no rack)

50 calorie bike or ski

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