Bandit CrossFit – CrossFit
Don’t forget:
No class tomorrow or Friday!!
Merry Christmas!!!
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Weightlifting
2: Big Clean Complex (Weight)
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
1 complex = all 12 reps without dropping the bar. Log your highest weight achieved without dropping the bar.
Notes:
-Rest as needed between the sets.
-Goal is to build in weight each set
-High Hang is from the pockets
-Hang is from above the knee
Demo: https://www.youtube.com/watch?v=Ew08AgMtT2g
This is Zach Anderson doing the complex with 260#.
The post Bandit CrossFit WOD–Wednesday, December 23, 2015 appeared first on Bandit CrossFit.
