Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Jerk Warmup (No Measure)
Strength
2: Push Press (20 MIN to find today’s 1RM)
Do not push jerk. If you re-dip under the bar, you cannot count the rep. Your feet may not move, but it is okay to come up on the toes as you finish the press out.
If you are unsure if you are push jerking (which is a natural compensation as the weight gets heavier) please ask a coach to watch you.
Conditioning
3: Metcon (Time)
In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Push Presses (135/95 lbs)
9 Push-Ups
Log your total time.
You should not be taking excessive breaks, or having bad technique with the lifts. Please, keep in mind, this weight is written for someone who has a 1RM clean and jerk of 300/200# and higher. So, for a person with this base strength level, the 135/95 is not a heavy load, and the athlete will be able to move very efficiently and smoothly. Please keep this in mind so you can keep the intended stimulus of this workout.
Extra Work
4: Metcon (No Measure)
Four sets of:
KB Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Goat Bag Swing x 15-20 reps
Rest 45 seconds
The post Bandit CrossFit WOD–Monday, October 24, 2016 appeared first on Bandit CrossFit.
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