Main – CrossFit
One class tomorrow @ 9 am. Text me if you are coming so I can give you the super-secret location!
Barbell
1: Clean and Jerk (4×1 @ 90% of 1RM C&J — rest 1:30- 2:00 min.)
Strength
2a: Clean First Pull (4×3 @ 110-120% of 1RM Clean — rest 90 sec)
3 count pause at knee
2b: Behind Neck Push Press (4×3 @ HAP — rest 90 sec)
Conditioning
Metcon (Time)
12 min AMRAP
50 Double Unders
20 Toes to Bar
10 Power Clean and Push Jerk @ 135/95#
The post Bandit CrossFit WOD–Tuesday, December 24, 2013 appeared first on Bandit CrossFit.
