Bandit CrossFit WOD–Tuesday, November 17, 2015

Bandit CrossFit – CrossFit

Why is the lifting first today? Well, we won’t always have the lifting last. I left that out in telling you about this new plan.

Variety is the cornerstone of CrossFit methodology. You have to be prepared to perform any task at any time. This keeps us on our toes–unless we are squatting, then we definitely want to stay in our heels!

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


2: Clean and Jerk (10 MIN EMOM)


1st: 3 clean and jerk

(choose weight that feels good to do three back-to-back reps, they do not have to be touch and go, but you should not take too much of a rest, if you choose to work up, make sure you change the rep scheme when you log to your heaviest set completed)

2nd: 4 clean first pulls (stop at knee cap)

2: Clean and Jerk (10 MIN EMOM)

1st: 3 Clean and Jerks (choose weight that makes it moderately tough, your reps do not need to be touch and go, but you need to get right back to the bar after each jerk, after third jerk you should feel like you deserve a break)

2nd: Clean First Pull (use same weight as c&J))

3: Metcon (Time)

5 Rounds:

7 DL, 275/185

30 Air Squats

7 Strict HSPU


If you must scale, then use Abmats. If you still cannot complete, then do not use box. Use Dumb Bell press. Find a heavy weight. There are only 7 reps.

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