Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
2: Clean Pull (3×5, building)
Demo: http://www.catalystathletics.com/exercise/98/Clean-Pull/
Strength
3: Clean and Jerk (15 MIN to find 1RM)
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
Every minute, on the minute, until you can no longer maintain 60 second rounds:
6 Power Cleans (135/95 lbs)
12 Pull-Ups
If an AMRAP and an EMOM had a baby, this is what it would be: AMREMOMAP
As many reps/rounds every minute on the minute as possible.
The goal is to do all the work in each round as fast as possible and give yourself as much rest as possible before starting the next minute. Treat this like an AMRAP that only ends when you can no longer complete the work in under a minute. Sounds like fun, right?
Rx+:
185/125#
Chest to bar Pullups
Extra Work
Do this extra work before or after class starts.
5: Metcon (AMRAP – Reps)
Two sets of:
Strict UB ME Muscle-Ups
2 min rest between each set
Rest until Fully Recovered then. . .
3 minutes of Max rep Strict Muscle-Ups
Scaling: power monkey, or scale with a box or with knees on the floor. If you can’t do any of those, do Ring Rows.
Score is 3 Min ME MUps.
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