Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: 1-RM Power Clean + Push Press
Take 15 minutes to build to a 1-RM Power Clean + Push Press
Conditioning
3: Metcon (Time)
For time:
Part A:
Row 1000 Meters
15 Power Cleans (135/95)
150 Double-Unders
Score: Total Time
If you don’t have double unders, then work for 2 minutes.
Rest 5 minutes, and then…
4: Metcon (Time)
For time:
Part B:
Row 1000 Meters
30 Power Cleans (115/65 lbs)
150 Double-Unders
If you don’t have double unders, then work for 2 minutes.
Rx+:
Part A: 185/135
Part B: 135/95
Extra Work
5: Metcon (No Measure)
Three sets of:
Glute-Ham Raises x 6-8 reps
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed
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