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Bandit CrossFit WOD–Wednesday, October 19, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: ABC Clean Warm up (No Measure)

Strength

2: Power Clean (15 MIN to find heavy-ish Power Clean)

Conditioning

3: Metcon (Weight)

24 MIN EMOM: (12 sets)

First Minute – Power Clean x 2 reps

Second Mintue – Run 200 Meters

Try to use the weight you found today. If you need to drop to reset, then feel free to drop it.

Score your successful lifts in pounds. For example, if you made 21 of the 24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

Do not make any other attempts outside of the two attempts. If you miss a lift, you still count it as a rep for the sake of the workout. You just don’t get to count it in your score.

Extra Work

4: Metcon (No Measure)

2 rounds:

Overhead Barbell Carry x 50 feet

Rest 2-3 minutes

100 meter sled drag (heavy) walking, do not run

Rest 2-3 minutes

5: Metcon (No Measure)

Three sets of:

Bulgarian Goat Bag Swings x 10-12 reps @ 30X1

Rest 60 seconds

Side Plank Left x 45-60 seconds

Rest 30 seconds

Side Plank Right x 45-60 seconds

Rest 30 seconds

The post Bandit CrossFit WOD–Wednesday, October 19, 2016 appeared first on Bandit CrossFit.

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