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Bandit CrossFit WOD–Tuesday, June 23, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (Weight)

1a) Barefoot Goblet Squats, 31X1, 8 reps x 3, rest 45 sec

1b) Single Leg Quarter Squat Palloff Press, 15/side x 3, Rest 1 minute

Log weight for Goblet Squats

Palloff Press Demo: https://www.youtube.com/watch?v=DADLFgjKkMI

2: Squatting Quad Clean Warm up (No Measure)

Also, do jerk warmup for front position only.

Strength

3: Metcon (Weight)

EMOM 10

1st: (5) Clean First Pulls

2nd: (1) 3-position Clean + (1) Push Press + (1) Push Jerk.

Use a moderate weight.

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

3 KB Swings (53/35#)

3 Goblet Squats (53/35#)

3 TTB

6 Double KB Swings

6 Goblet Squats

6 TTB

continue adding 3 reps every round until time is up

Level 4:

AMRAP in 12 min:

3 Double KB GTO (53/35)

3 Double KB FS

3 TTB

6 Double KB GTO (53/35)

6 Double KB FS

6 TTB

continue adding 3 reps every round until time is up

Count each set as a round, so when you have finished all movements in the round of three, that is counted as (1) complete round. After finishing all movements in the round of six, that is counted as (2) complete rounds, and so on.

So, if you make it to the round of 15’s, but only get to 15 Goblet Squats, your score is 4 rounds and 30 reps.

The post Bandit CrossFit WOD–Tuesday, June 23, 2015 appeared first on Bandit CrossFit.

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