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Bandit CrossFit WOD–Tuesday, May 12, 2015

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: Metcon (Weight)

EMOM 10

1st: (2) 2 position cleans

2nd: (1) Push Jerk+ Split Jerk

Use the same weight for both lifts.

This is technique work, but go a little heavier than you have been if you feel good.

Conditioning

3: Metcon (5 Rounds for reps)

5 Rounds:

Max Distance Front Rack Lunge in 60 sec (135/95)

Max Burpee Over Bar in 30 sec

Rest 2:30

After Party

Do this before or after class.

4: Metcon (No Measure)

4 x 5 – Strict Chinups w/ 2 sec pause w/ chin above bar (weighted as able)

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