HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Tuesday, April 19, 2016

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

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

Strength

2: 3-Position Clean + Jerk (6 sets every 90seconds)

Clean from hips, above knee, floor.

Conditioning

3: Metcon (Time)

4x750m row, rest 2:1 hold consistent 80% intensity for all 4 sets

Extra Work

4: Metcon (No Measure)

4.1) 4 min. tabata – Freestanding HS hold

4.2) 4-6 sets – Conans (this is under gymnastics in WODIFY and includes a link to a demo video)

4.3) 3-5 sets of 10 Barbell Roll outs

The post Bandit CrossFit WOD–Tuesday, April 19, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!