Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean Warm up (No Measure)
Strength
2: 3 Position Clean (Power, Knees, Floor) (E2MOM for 16 minutes)
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP:
Do as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell, do five pushups, and rest as needed; then perform 2 Hang Power Cleans, drop the bar, do five pushups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, do five pushups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1.
If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
1 Complete Round =
1 HPC + 5 pushup
2 HPC+5 pushups
3 HPC + 5 pushups
4 HPC + 5 pushups
5 HPC + 5 pushups
Extra Work
4: Metcon (No Measure)
4.1) 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by…
One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)
4.2)
Optional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 2 seconds faster than your 5km PR Pace
Rest 60 seconds
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