Bandit CrossFit – CrossFit
Warm-up
1: Clean-Grip (narrow grip) OHS (5×3, tempo 3311)
Goal is to set your hands in your jerk-grip position or even narrower.
Slowly descend and hold the bottom position for 3 full seconds.
Priority should be on mobility and movement mechanics, not load used).
This is a warmup.
Strength
2: (2) Push Jerks + (2) Split Jerks (12 MIN E2MOM x 1 rep of complex)
Do 2 Push Jerks, then do 2 Split Jerks
You will do a total of 6 sets.
The goal is to use the same weight as last week. Check your results from 10-5-16, if you need to see what that load was.
Conditioning
3: Metcon (Time)
Three rounds for time of:
30/20 Calories of Assault Bike
15Toes-to-Bar
15/10 Strict Handstand Push-Ups
Rest until the 15 minute mark, and then. . .
Three rounds for time of:
30/20 Calories of Rowing
20 Pull-Ups
15/10 Ring Dips
Extra Work
4: Metcon (Time)
Two sets of:
50-Foot Overhead Double KB Carry
Rest 90 seconds
100-Foot Heavy Farmers Carry
Rest 90 seconds
Go as heavy as you possibly can. This should feel fairly difficult in terms of your strength.
Log total time for score. Post KB weights and Farmer Carry object in the comments.
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