Bandit CrossFit – CrossFit
Warm-up
Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Metcon (Weight)
2 position clean + 1 jerk
5 sets
2@ 65%
3@ 70%
The 2 positions are mid hang and floor.
Do 2 cleans and then 1 jerk.
Log the heaviest weight you use.
Conditioning
3: Metcon (Time)
2 rounds for time:
1.5 mile run
15 Squat Clean Thrusters 135/95
Rx+: 155/105
If you cannot run, then row 2500meters.
Extra Work
4: Metcon (Weight)
3 rounds NOT for time of:
15 GHD Sit-ups
OH Carry, pick load, 50 ft
Log your weight.
5: Metcon (Weight)
Farmers Carry : 2x 200 m
Each for time:
Farmers Carry: 2x 200 m
Rest as needed between efforts.
Choose a weight and implement that you can carry the whole 200 meters without stopping.
Log your weight.
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