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Bandit CrossFit WOD–Tuesday, August 30, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Clean First Pull (3×5, light weight)

Strength

2: Behind the Neck Split Press (5 reps E2MOM, 6 min, (3 sets), building)

Clean Grip

2.2: 3-position Clean + 1 Jerk (1 complex, E2MOM, 10 min (5 sets) building)

mid hang, hang, low hang

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

6 Double KB Front Rack Squats

100-Foot Front Rack Double KB Carry

6 Double KB Front Rack

100-Foot Front Rack Double KB Carry

Rest 3 minutes, and then do part 2

Notes:

Each 100 Foot walk counts as 20 points. If you start a walk, but don’t finish it before time runs out, give yourself 10 points for starting.

3.2: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

20 Calorie Assault Bike

100-Foot Kettlebell Farmers Carry

100-Foot Overhead Kettlebell Carry

Each 100 Foot walk counts as 20 points. If you start a walk, but don’t finish it before time runs out, give yourself 10 points for starting.

Extra Work

4: Metcon (No Measure)

Four sets, not for time, of:

DB Shoulder Press x 8-10 reps

Strict Chest-to-Bar Pull-Ups x 6-8 reps

Hanging L-Sit Hold x 30-45 seconds

You may also choose to do Handstand Pushup for the DB Shoulder Press

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