HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Friday, June 12, 2015

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Metcon (Weight)

10 MIN EMOM

1st: (1) 3-position snatch (hip, just above knee, floor)

2nd: (4) Sotts Press

Use moderate weight for snatches. Technique is priority.

Conditioning

3: Metcon (Time)

Partner Workout:

Part 1:

200m KB Farmers Carry

(32/24kg each hand), partner holds Plate (45/25#) OH while waiting

Rules:

Each partner must complete 200 meter farmer carry before moving to Part 2.

-then-

Tagteam Double Grace:

60 Clean & Jerks 115/75# for time (one partner cleans, the other jerks)

Rules for Part 2:

1) Partner jerking must wait until the other partner cleans the barbell before every jerk.

2) It doesn’t matter who cleans or who jerks, or how many reps each person does of each.

3) One partner may not do both clean and jerk.

Scale weight as needed.

The post Bandit CrossFit WOD–Friday, June 12, 2015 appeared first on Bandit CrossFit.

fill out the form below to get started!

In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!