Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Metcon (Weight)
EMOM 10
1st: (2) 2 position cleans
2nd: (1) Push Jerk+ Split Jerk
Use the same weight for both lifts.
This is technique work, but go a little heavier than you have been if you feel good.
Conditioning
3: Metcon (5 Rounds for reps)
5 Rounds:
Max Distance Front Rack Lunge in 60 sec (135/95)
Max Burpee Over Bar in 30 sec
Rest 2:30
After Party
Do this before or after class.
4: Metcon (No Measure)
4 x 5 – Strict Chinups w/ 2 sec pause w/ chin above bar (weighted as able)
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