Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
Every 2 minutes, for 16 minutes (8 sets) do the following sets of clean and jerk.
You will need to have your plan together before class starts. Meaning, spend some time to get your percentages together before class starts.
2.1: Clean and Jerk (1×3@ 50-60%)
2.2: Clean and Jerk (1×3 @ 60-70%)
2.3: Clean and Jerk (1×2 @ 70-75%)
2.4: Clean and Jerk (1×2 @ 75-80%)
2.5: Clean and Jerk (1×1 @80-85%)
2.6: Clean and Jerk (3×1 @ 85-90%)
Conditioning
3: Metcon (Time)
Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees
Choose a weight that you can stay moving with on the push press. You should be able to do all 15 in one set.
This workout should not take any more than 12-15 minutes.
Extra Work
4: Metcon (No Measure)
4.1) Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1
4.2) Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 60 seconds
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