HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Saturday, December 12, 2015

Bandit CrossFit – CrossFit

It’s time for our FREE Saturday workout!! Bring a friend!
Please note that the first option for a workout is subject to change based on the amount of people present, and what their ability levels are in terms of lifting.

View Public Whiteboard

Warm-up

1: Metcon (No Measure)

Conditioning

2: Metcon (Time)

TEAMS of 3, Complete the following for time:

100 Calorie Row

100 Box Jumps, 24/20″

80 Calorie Row

80 Hang Power Cleans, 155/105

60 Calorie Row

60 Front Squats, 155/105

40 Calorie Row

40 Push Jerks, 155/105

20 Calorie Row

20 Clusters, 155/105

Cluster Demo: https://www.youtube.com/watch?v=plCzO45g9nc

Extra Work

3: Metcon (AMRAP – Reps)

Gymnastics Conditioning

5 rounds of:

:20 max unbroken strict C2B + max Strict Pull ups

1 minute rest between rounds.

The idea is to do as many unbroken strict C2B as possible. Then use the remaining time in the :20 to get as many strict pull ups as you can (these do not need to be unbroken).

Conditioning

Back up workout in case first option does not work.

4: Metcon (Time)

Teams of three:

Run 200 m (each person, relay style)

150 Air Squats

100 Pushups

50 Burpee Box Jumps 24/20″

Run 200 m (each person, relay style)

1 person works

1 person holds 45/25# plate overhead

1 person rests

If plate touches the ground, everyone must stop and do 10 burpees before moving on.

After run, all team mates must be together to start squats.

The post Bandit CrossFit WOD–Saturday, December 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!