Bandit CrossFit WOD–Tuesday, June 28, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

2: Push Press (10 minutes to find 1RM)

3: Push Jerk (6 MIN EMOM, 3 reps (80-85%))

Conditioning

4: Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

12 Overhead Squats (135/95)

12 Pull-Ups

12 Box Jump-Overs (24″/20″)

Log time for each round. WODIFY will add the total for you.

Rx+:

155/105#

Chest to Bar Pullups

Extra Work

5: Metcon (No Measure)

5.1)

Three sets:

-Handstand Walk x 10-15 Meters

-Glute Bridge-Ups x 6 reps of 10 second holds

-V-Up x 10-12 reps

5.2)

Complete as many reps as possible in 4 minutes of:

1 Strict Handstand Push-Up to Deficit (6″/4″)

1 Toes to Bar

2 Strict Handstand Push-Ups to Deficit (6″/4″)

2 Toes to Bar

and so on

Substitute handstand pushup negatives for HSPU.

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