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Bandit CrossFit WOD–Tuesday, May 10, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: 3 Position Pause Clean (6x 1 set every 90 seconds)

1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) + 1 Jerk

Conditioning

3: Metcon (Time)

5 rounds

10 cal row

8 Tall Box Jumps (30/24)

6 Heavy DB Press

rest 2:1

Work quickly. Rounds should be very consistent in time. Rest is 2x as long as it took you to work.

Log total time.

Extra Work

4: Metcon (No Measure)

4.1) Accumulate 2 min. in box shoulder stretch

4.2) Accumulate 2 min. freestanding Tripod hold w/ legs in bottom of kip position

4.3) 4 sets

– 10 ghd situp

– 8 glute ham raise

The post Bandit CrossFit WOD–Tuesday, May 10, 2016 appeared first on Bandit CrossFit.

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