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Bandit CrossFit WOD–Tuesday, June 14, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: 1-RM Power Clean + Push Press

Take 15 minutes to build to a 1-RM Power Clean + Push Press

Conditioning

3: Metcon (Time)

For time:

Part A:

Row 1000 Meters

15 Power Cleans (135/95)

150 Double-Unders

Score: Total Time

If you don’t have double unders, then work for 2 minutes.

Rest 5 minutes, and then…

4: Metcon (Time)

For time:

Part B:

Row 1000 Meters

30 Power Cleans (115/65 lbs)

150 Double-Unders

If you don’t have double unders, then work for 2 minutes.

Rx+:

Part A: 185/135

Part B: 135/95

Extra Work

5: Metcon (No Measure)

Three sets of:

Glute-Ham Raises x 6-8 reps

Rest as needed

GHD Sit-Ups x 15-20 reps

Rest as needed

The post Bandit CrossFit WOD–Tuesday, June 14, 2016 appeared first on Bandit CrossFit.

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