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Bandit CrossFit WOD–Wednesday, January 27, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Weightlifting

2: Metcon (Weight)

10 MIN EMOM:

1 Power Clean + 1 Push Jerk

followed by

1 Squat Clean + 1 Split Jerk

If you feel like it, go up in weight each round.

Log the heaviest weight you used without failing.

Barbell Cycling

3: Metcon (Weight)

5 sets of the following complex:

12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing

You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

If you feel like it, go up in weight every set. Log your heaviest successful weight.

The post Bandit CrossFit WOD–Wednesday, January 27, 2016 appeared first on Bandit CrossFit.

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