Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5-10 Min AMRAP:
10 PERFECT OHS, tempo 33×1, use light weight
10 Calories Bike
If you can’t do OHS perfect, do OHS to a box.
Strength
2: Front Squat (6×3, tempo 51×1, 80-85%, rest 2 min)
We are closing up week 2 of our “learn” it phase. In this phase, we are working at a very slow pace to help you slow down and move correctly through the squat descent. Please make sure that your technique and staying true to the tempo are the #1 priority in this work. The weight is a suggested weight for a very strong and experienced lifter. If this load keeps you from doing good form, and holding the true 5-second tempo, please modify the weight.
Conditioning
3: Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 17 minutes of:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Shoulder to Overhead (115/83 lbs)
50 Box Jumps (24″/20″)
Extra Work
4: Metcon (Calories)
If you are training for the Beach Brawl, now is the time to start prioritizing the extra work we are giving to you.
Here’s an optional conditioning workout:
10 minutes of Assault Bike @ 60%
Followed by…
Up to 24 sets of:
30 seconds of Assault Bike @ 75/65 rpm or more
Rest 30 seconds
Log total calories.
5: Metcon (No Measure)
5.1) Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Alternating Pistols x 12-16 reps
Bar Muscle-Up x 6-8 reps
5.2) Three sets of 50 Banded Good Mornings
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