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Bandit CrossFit WOD–Tuesday, July 19, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean Warm up (No Measure)

Strength

2: 3 Position Clean (Power, Knees, Floor) (E2MOM for 16 minutes)

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP:

Do as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell, do five pushups, and rest as needed; then perform 2 Hang Power Cleans, drop the bar, do five pushups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, do five pushups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1.

If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

1 Complete Round =

1 HPC + 5 pushup

2 HPC+5 pushups

3 HPC + 5 pushups

4 HPC + 5 pushups

5 HPC + 5 pushups

Extra Work

4: Metcon (No Measure)

4.1) 10-12 Freestanding Kick-Ups to Handstand with Max Hold

(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:

45 seconds of Nose-to-Wall Handstand Hold

Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:

10 Wall Climbs

(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

4.2)

Optional Additional Conditioning Session

Five sets of:

Row 1000 meters @ 2 seconds faster than your 5km PR Pace

Rest 60 seconds

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