Bandit CrossFit – CrossFit
Warm-up
1: Metcon (Weight)
1a) Barefoot Goblet Squats, 31X1, 8 reps x 3, rest 45 sec
1b) Single Leg Quarter Squat Palloff Press, 15/side x 3, Rest 1 minute
Log weight for Goblet Squats
Palloff Press Demo: https://www.youtube.com/watch?v=DADLFgjKkMI
2: Squatting Quad Clean Warm up (No Measure)
Also, do jerk warmup for front position only.
Strength
3: Metcon (Weight)
EMOM 10
1st: (5) Clean First Pulls
2nd: (1) 3-position Clean + (1) Push Press + (1) Push Jerk.
Use a moderate weight.
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 min:
3 KB Swings (53/35#)
3 Goblet Squats (53/35#)
3 TTB
6 Double KB Swings
6 Goblet Squats
6 TTB
continue adding 3 reps every round until time is up
Level 4:
AMRAP in 12 min:
3 Double KB GTO (53/35)
3 Double KB FS
3 TTB
6 Double KB GTO (53/35)
6 Double KB FS
6 TTB
continue adding 3 reps every round until time is up
Count each set as a round, so when you have finished all movements in the round of three, that is counted as (1) complete round. After finishing all movements in the round of six, that is counted as (2) complete rounds, and so on.
So, if you make it to the round of 15’s, but only get to 15 Goblet Squats, your score is 4 rounds and 30 reps.
The post Bandit CrossFit WOD–Tuesday, June 23, 2015 appeared first on Bandit CrossFit.
