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Bandit CrossFit WOD–Tuesday, June 16, 2015

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: Metcon (Weight)

10 Min EMOM:

1st: (4) Clean First pulls

2nd: (1) 3-position clean + (1) Jerk

(power, just above knee, floor)

Use same weight for both lifts. Find a comfortable working weight for the cleans. Focus on technique.

IF IT SAYS “CLEAN” IT MEANS THERE IS A SQUAT. So, today, you will be “Squat Cleaning” all three reps.

IF WE WANT A POWER CLEAN, IT WILL SAY “POWER CLEAN.”

Conditioning

3: Metcon (Time)

For Time:

30 Cal Assault Bike

25 Ring Dips

30 Cal Assault Bike

100 DU

30 Cal Assault Bike

25 Kettlebell Swings 70/53

30 Cal Assault Bike

Ladies who have been swinging the 35# for more than a year: It’s time to step it up. If the 53# is too much, get the 44#.

Double Unders: An RX person would spend no more than two minutes getting 100 double unders in this workout. So, set yourself a number that would take you that long to achieve. If you can’t do them at all, spend 3 minutes practicing double unders and then move on.

If not enough assault bikes, use the rower, or if you’re feeling like a tough guy, use the Ski Erg.

Level 4:

50 Cal Assault Bike

25 Ring Dips

50 Cal Assault Bike

100 DU

50 Cal Assault Bike

50 Alt DB Snatch (70/50)

50 Cal Assault Bike

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