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Bandit CrossFit WOD–Tuesday, May 19, 2015

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: Metcon (Weight)

10 MIN EMOM:

1st: (1) 3 position clean + 1 Push Jerk

2nd: (5) First Pulls

Cleans are from high hang, above knee, below knee

Use a weight that you can have good technique with. In June, we will start putting all this together and taking the weight from the floor.

Conditioning

3: Metcon (3 Rounds for reps)

AMRAP in 4 min:

200m sprint

12 Box Jumps (24/20)

8 Kettlebell Swings (185/135)

Rest 4 min

3 rounds

This entire piece will last 20 minutes, and then there is four minutes of rest in the third round. You can spend that on the Air Bike or rower recovering if you like.

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