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Bandit CrossFit WOD–Tuesday, July 26, 2017

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: 3-Position Clean + Jerk (E2MOM for 16 minutes (8 sets))

Clean from hips, above knee, floor.
Find a moderate weight that is challenging. Do not fail, though. If you fail, drop the weight.

Conditioning

3.1: 1-Mile Run (Time)

Max Effort 1-Mile Run

3.1: Metcon (Time)

Run 1 Mile

immediately followed by…

Four rounds for time of:

4 rounds

10 Strict Pullups

20 Burpees

40-Feet of Walking Lunges with KBs (24/16 kg)

Please note two seperate times. First time is 1-Mile run, second time is final time to complete both portions.

Extra Work

4.1: Metcon (3 Rounds for time)

Optional Additional Conditioning Session

Three sets of:

Row 2000 meters @ 5km PR Pace

Rest 90 seconds

4.2: Metcon (No Measure)

Three sets of:

Seated Single-Leg Lifts x 20 reps (slow and controlled)

Rest 60 seconds

(Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.)

followed by…

Three sets of:

Seated Leg Lifts x 15 reps (slow and controlled)

Rest 60 seconds

followed by…

Three sets of:

Tuck-Up to V-Up Complex x 10 reps

Rest 60 seconds

Tuck up to V up Complex Demo: https://www.youtube.com/watch?v=8yomeL5ktyM&feature=youtu.be

The post Bandit CrossFit WOD–Tuesday, July 26, 2017 appeared first on Bandit CrossFit.

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