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Bandit CrossFit WOD–Tuesday, May 24, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: Hang Clean and Jerk (8 MIN EMOM, moderate to heavy weight)

Use a moderate to heavy weight. It’s ok if it starts to look kind of sloppy toward the end.

Hang is from anywhere you choose: high/hips, mid-thigh, above knee.

Add weight each set if you like. Make sure when you log that you correct the number of sets you did at the heaviest weight.

Conditioning

3: Metcon (Time)

Partner Workout:

5 Rounds Each (total of 10 rounds):

6 Burpees

9 Double KB/DB Squat Cleans (53/35)

6 Burpees

Notes:

Pair yourself with somone of similar cardio output.

Sprint each round all out!

Log total time.

Rx+

Up to 7 rounds

Rest is 2:1 (twice as long as the work takes you)

Extra Work

4: Metcon (No Measure)

4.1) 4 x 3-4 Conans

4.2) 4x 200 meter double kettlebell front rack carry. Use challenging weight. Every time you take a break, you must do 10 KBS.

4.3) Accumulate 30 freestanding tripod leg lifts

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