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Bandit CrossFit WOD–Tuesday, January 19, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

1 round:

10 Plate Lunges and reach with hamstring stretch, both sides

10 Front Squats

10 Press

10 Thrusters

10 Toes to Bar

400 meter run

Re test plate lunges: 5 each side

Conditioning

2: Metcon (3 Rounds for reps)

3 rounds:

3 MIN AMRAP:

6-9-12-15-18…

Thruster, 95/65

TTB

3 minutes rest.

Confused?

You will do 3 rounds of 3 minutes of work and 3 minutes of rest. For each 3-min round, you will start over at 6 and work your way up.

The clock will be going for 18 minutes.

Score is total reps. But, you must log the score of each round separately. The purpose is for you to work at really high intensity for three minutes straight. Try to stay as consistent as possible for each round. If you get 45 reps on the first round, but only 30 on the second, that is very telling in regards to either your efficiency, your engine, or your muscular endurance.

The rest is 1:1, so you should feel fairly recovered before each round.

Extra Work

3: Metcon (No Measure)

EMOMx10

Odd: 20/16 Cal Row

Even: 50 Double Unders

Scale row and double unders as needed.

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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!