Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Metcon (Weight)
10 MIN EMOM:
1st: (1) 3 position clean + 1 Push Jerk
2nd: (5) First Pulls
Cleans are from high hang, above knee, below knee
Use a weight that you can have good technique with. In June, we will start putting all this together and taking the weight from the floor.
Conditioning
3: Metcon (3 Rounds for reps)
AMRAP in 4 min:
200m sprint
12 Box Jumps (24/20)
8 Kettlebell Swings (185/135)
Rest 4 min
3 rounds
This entire piece will last 20 minutes, and then there is four minutes of rest in the third round. You can spend that on the Air Bike or rower recovering if you like.
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