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Bandit CrossFit WOD–Tuesday, April 5, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: ABC Snatch Warmup (No Measure)

Strength

2: Snatch (Work up to a heavy single in 8 min.)

Start with empty bar.

3: Clean and Jerk (Work up to a heavy single in 8 min.)

Start with empty bar.

Conditioning

4.1: Metcon (Time)

12 minute time cap:

21 Cleans (full squat, 135/95)

21 Pushups

15 Cleans (full squat, 135/95)

15 Pushups

9 Cleans (full squat, 135/95)

9 Pushups

Rx+:

10, 7, 5 Muscle Ups instead of 21, 15, 9 pushups.
Stop wherever you are at 12 minutes. If you don’t make the time cap, log 12:00 as your time, and post in the comments where you got to.

4.2: Metcon (Time)

3 Rounds:

15 Cal Assault Bike

50 DU

25ft HS Walk
There is no rest between this and part 4.1, unless you earn it by completing the work in 4.1 before 9 minutes.

If there aren’t enough bikes to go around, then use rowers and ski erg.

HS walk can be subbed with a handstand hold for :30 or 20 shoulder taps.

Form should be perfect for hs hold and shoulder taps, so please face the wall.

Sub for DU is 1 minutes of DU attempts.

This is a 9 minute workout. Don’t drag it out.

Extra Work

5: Metcon (Weight)

E2MOM x 10 min:

– 5 Strict Chinups

– 100ft Double KB Front Rack Carry (use appropriate weight)

– 100ft Farmer Carry with same KB

Log KB weight used.
This should be done on your own after class.

The post Bandit CrossFit WOD–Tuesday, April 5, 2016 appeared first on Bandit CrossFit.

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