Bandit CrossFit – CrossFit
It’s time for our FREE Saturday workout!! Bring a friend!
Please note that the first option for a workout is subject to change based on the amount of people present, and what their ability levels are in terms of lifting.
Warm-up
1: Metcon (No Measure)
Conditioning
2: Metcon (Time)
TEAMS of 3, Complete the following for time:
100 Calorie Row
100 Box Jumps, 24/20″
80 Calorie Row
80 Hang Power Cleans, 155/105
60 Calorie Row
60 Front Squats, 155/105
40 Calorie Row
40 Push Jerks, 155/105
20 Calorie Row
20 Clusters, 155/105
Cluster Demo: https://www.youtube.com/watch?v=plCzO45g9nc
Extra Work
3: Metcon (AMRAP – Reps)
Gymnastics Conditioning
5 rounds of:
:20 max unbroken strict C2B + max Strict Pull ups
1 minute rest between rounds.
The idea is to do as many unbroken strict C2B as possible. Then use the remaining time in the :20 to get as many strict pull ups as you can (these do not need to be unbroken).
Conditioning
Back up workout in case first option does not work.
4: Metcon (Time)
Teams of three:
Run 200 m (each person, relay style)
150 Air Squats
100 Pushups
50 Burpee Box Jumps 24/20″
Run 200 m (each person, relay style)
1 person works
1 person holds 45/25# plate overhead
1 person rests
If plate touches the ground, everyone must stop and do 10 burpees before moving on.
After run, all team mates must be together to start squats.
The post Bandit CrossFit WOD–Saturday, December 12, 2015 appeared first on Bandit CrossFit.
