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WOD

Bandit CrossFit WOD–Monday, September 26, 2016

Published by on September 26, 2016 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

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

2: Clean Pull (3×5, building)

Demo: http://www.catalystathletics.com/exercise/98/Clean-Pull/

Strength

3: Clean and Jerk (15 MIN to find 1RM)

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

Every minute, on the minute, until you can no longer maintain 60 second rounds:

6 Power Cleans (135/95 lbs)

12 Pull-Ups

If an AMRAP and an EMOM had a baby, this is what it would be: AMREMOMAP

As many reps/rounds every minute on the minute as possible.

The goal is to do all the work in each round as fast as possible and give yourself as much rest as possible before starting the next minute. Treat this like an AMRAP that only ends when you can no longer complete the work in under a minute. Sounds like fun, right? 🙂

Rx+:

185/125#

Chest to bar Pullups

Extra Work

Do this extra work before or after class starts.

5: Metcon (AMRAP – Reps)

Two sets of:

Strict UB ME Muscle-Ups

2 min rest between each set

Rest until Fully Recovered then. . .

3 minutes of Max rep Strict Muscle-Ups

Scaling: power monkey, or scale with a box or with knees on the floor. If you can’t do any of those, do Ring Rows.

Score is 3 Min ME MUps.

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