Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Jerk Warmup (No Measure)
2: (1) Push Jerk + (2) Split Jerks (E2MOM x 10 Minutes, (6 sets) building)
Do one push jerk and then 2 split jerks.
Hold the receiving position of the split jerk for three seconds for each of the two split jerks.
Strength
3: Overhead Squat (15 MIN to find today’s 2RM OHS)
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 20 minutes of:
Row 25 Calories
10/7 Muscle-Ups
15 Ground to Overhead (135/95)
Scale Muscle Ups to your choosing: ring thing, box, knees on floor.”
If you can’t do muscle ups, do 10 ring rows and 10 dips.
Rx+: 155/105
25 MIN AMRAP
Extra Work
5: Metcon (Weight)
Three sets of:
50-Foot Clean Grip Overhead Barbell Carry
Rest 2-3 minutes
Keep your elbows locked out throughout the movement, with absolutely NO shrugging up or rotating shoulders forward. Shoulders have to be locked down in position while walking. We want to engage the scapula and the lats with this movement, not the front delts.
You may take this weight from the rack and put it overhead any way you need to: behind the neck jerk would be the most effective for heavy loads.
Log your heaviest attempt.
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