Bandit CrossFit WOD–Tuesday, April 19, 2016

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: 3-Position Clean + Jerk (6 sets every 90seconds)

Clean from hips, above knee, floor.

Conditioning

3: Metcon (Time)

4x750m row, rest 2:1 hold consistent 80% intensity for all 4 sets

Extra Work

4: Metcon (No Measure)

4.1) 4 min. tabata – Freestanding HS hold

4.2) 4-6 sets – Conans (this is under gymnastics in WODIFY and includes a link to a demo video)

4.3) 3-5 sets of 10 Barbell Roll outs

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