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Bandit CrossFit WOD–Tuesday, July 12, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

Every 2 minutes, for 16 minutes (8 sets) do the following sets of clean and jerk.

You will need to have your plan together before class starts. Meaning, spend some time to get your percentages together before class starts.

2.1: Clean and Jerk (1×[email protected] 50-60%)

2.2: Clean and Jerk (1×3 @ 60-70%)

2.3: Clean and Jerk (1×2 @ 70-75%)

2.4: Clean and Jerk (1×2 @ 75-80%)

2.5: Clean and Jerk (1×1 @80-85%)

2.6: Clean and Jerk (3×1 @ 85-90%)

Conditioning

3: Metcon (Time)

Three rounds for time of:

Run 400 Meters

15 Dumbbell Push Presses

15 Burpees

Choose a weight that you can stay moving with on the push press. You should be able to do all 15 in one set.

This workout should not take any more than 12-15 minutes.

Extra Work

4: Metcon (No Measure)

4.1) Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Dumbbell Bench Press x 10 reps @ 21X1

Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1

4.2) Five sets of:

Row 1000 meters @ 5km PR Pace

Rest 60 seconds

The post Bandit CrossFit WOD–Tuesday, July 12, 2016 appeared first on Bandit CrossFit.

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