Bandit CrossFit – CrossFit
I am tricking you into coming today with the lifting.
In all seriousness, please don’t skip today because of the run. I need to know where we are with our 5k. If you can’t do it at the gym, please do it at home and log your scores.
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Snatch (7 MIN EMOM, 2 reps, building)
Start at 50%, build as you go. Stay where you feel comfortable.
3: Clean and Jerk (7 MIN EMOM, 2 reps, building)
Start where you leave off with snatch.
There is no rest between the two lift sessions, so this means this is really a 14 min EMOM.
Test
4: Strict Pullup Density Test (3 Rounds for reps)
For max reps:
90 seconds of Strict Pullups
Rest 60 seconds
60 seconds of Strict Pullups
Rest 60 seconds
30 seconds of Strict Pullups
Note reps achieved for each set.
5: 5k Run (Time)
Max Effort 5k Run
The post Bandit CrossFit WOD–Friday, September 30, 2016 appeared first on Bandit CrossFit.
