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Bandit CrossFit WOD–Tuesday, March 22, 2016

Bandit CrossFit – CrossFit

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Warm-up

A) 4 sets – 5 lateral HS walks on wall e/direction (alt. starting directions)

B) accumulate 60 sec. OH w/ 1 rm strict press

Do not arch back!! Keep your ribcage connected to your hips.

C) 6 min. Alt EMOM

– E – 10 ring pushups w/ feet on box, if possible (inverted pushups)

– O – 30 sec. plank hold on rings

Conditioning

Metcon (Time)

5 Rounds:

5 Power Cleans (135/95)

10 Pullups

5 Strict Ring Dips

rest 1:1

*your goal should be to be unbroken on every single movement and complete the rounds as a sprint

RX+: Chest to bar pullups, 185/125# clean

Strength

Metcon (Weight)

HBBS: 7×2, work up to a heavy double from 60%, rest 90 sec between sets

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