Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Hang Clean and Jerk (8 MIN EMOM, moderate to heavy weight)
Use a moderate to heavy weight. It’s ok if it starts to look kind of sloppy toward the end.
Hang is from anywhere you choose: high/hips, mid-thigh, above knee.
Add weight each set if you like. Make sure when you log that you correct the number of sets you did at the heaviest weight.
Conditioning
3: Metcon (Time)
Partner Workout:
5 Rounds Each (total of 10 rounds):
6 Burpees
9 Double KB/DB Squat Cleans (53/35)
6 Burpees
Notes:
Pair yourself with somone of similar cardio output.
Sprint each round all out!
Log total time.
Rx+
Up to 7 rounds
Rest is 2:1 (twice as long as the work takes you)
Extra Work
4: Metcon (No Measure)
4.1) 4 x 3-4 Conans
4.2) 4x 200 meter double kettlebell front rack carry. Use challenging weight. Every time you take a break, you must do 10 KBS.
4.3) Accumulate 30 freestanding tripod leg lifts
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