Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: 3 Position Pause Clean (6x 1 set every 90 seconds)
1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) + 1 Jerk
Conditioning
3: Metcon (Time)
5 rounds
10 cal row
8 Tall Box Jumps (30/24)
6 Heavy DB Press
rest 2:1
Work quickly. Rounds should be very consistent in time. Rest is 2x as long as it took you to work.
Log total time.
Extra Work
4: Metcon (No Measure)
4.1) Accumulate 2 min. in box shoulder stretch
4.2) Accumulate 2 min. freestanding Tripod hold w/ legs in bottom of kip position
4.3) 4 sets
– 10 ghd situp
– 8 glute ham raise
The post Bandit CrossFit WOD–Tuesday, May 10, 2016 appeared first on Bandit CrossFit.
