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Bandit CrossFit WOD–Wednesday, November 11, 2015

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: Power Clean + Clean + Front Squat + Jerk (1 complex every 2 min for 20 MIN (10 reps total))

(Clean = “Squat” Clean)
Work up to a manageable weight. Try to keep that weight for all 10 sets.

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Power Cleans, 135/95

20 Wall Balls, 20/14

30 Double unders

No scaling option for double unders. You must get all 30 before moving to next round.

Extra Work

4: Metcon (No Measure)

EMOMx10:

10 Burpee Box Jumps, 24/20

Scale the reps to something manageable for yourself.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!