HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Tuesday, January 20, 2015

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Frankenstein Squat (No Measure)

2×10, tempo 25×1 (use PVC)

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

Strength

4: Power Clean and Push Jerk (7 MIN EMOM: 3 T&G Power Clean and Push Jerk)

7 Min EMOM of 3 UB T&G Power Clean & Push Jerks @ 70% of 1RM clean

If you are having trouble with the first pull please do hang power cleans.

Conditioning

5: Metcon (2 Rounds for reps)

AMRAP in 6 min:

40 Double Unders

20 Wall Ball (20/14)

10 TTB

Rest 6 min

Repeat

(treat the first round as if this is your only conditioning piece for the day, 100% effort. Match the effort on the second round.)

Log total reps on each round.

No double unders, do 80 singles. But, you owe me 5 minutes of double under practice sometime today.

Gymnastics

Do this on your own after class, or at home. You may also do it as a warm up if you get to class early.

6: Metcon (Time)

10 Rounds for time; rest a full 60 sec at every failed rep

3 Strict HSPU

5 Strict Chinups

If you don’t have HSPU, use a box. If you don’t have chinups, do negatives with a tempo of 30×1.

After Party

If you don’t have consistent double unders yet, you owe five minutes practice today.

7: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

The post Bandit CrossFit WOD–Tuesday, January 20, 2015 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!