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Bandit CrossFit WOD–Tuesday, June 21, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: Power Clean + Clean + Power Jerk (E2MOM for 12 Minutes, heavy)

Do one set of the complex every 2 minutes on the minute for 12 minutes.

Weight should be heavy, but your technique should not be atrocious.

Conditioning

3: Metcon (Time)

Five rounds for time:

Row 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups

This should not be something that you have to take a lot of breaks in doing. Move consistently and avoid redline.

Extra Work

4: Metcon (No Measure)

4.1) 3×10 GHD Situps

3×10 Glute Ham Raises

Alternate sets.

4.2) Put on a weight vest or ruck sack and walk/ruck for 30 minutes.

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