Bandit CrossFit – CrossFit
Warm-up
1: Clean First Pull (3×5, light weight)
Strength
2: Behind the Neck Split Press (5 reps E2MOM, 6 min, (3 sets), building)
Clean Grip
2.2: 3-position Clean + 1 Jerk (1 complex, E2MOM, 10 min (5 sets) building)
mid hang, hang, low hang
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Double KB Front Rack Squats
100-Foot Front Rack Double KB Carry
6 Double KB Front Rack
100-Foot Front Rack Double KB Carry
Rest 3 minutes, and then do part 2
Notes:
Each 100 Foot walk counts as 20 points. If you start a walk, but don’t finish it before time runs out, give yourself 10 points for starting.
3.2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
20 Calorie Assault Bike
100-Foot Kettlebell Farmers Carry
100-Foot Overhead Kettlebell Carry
Each 100 Foot walk counts as 20 points. If you start a walk, but don’t finish it before time runs out, give yourself 10 points for starting.
Extra Work
4: Metcon (No Measure)
Four sets, not for time, of:
DB Shoulder Press x 8-10 reps
Strict Chest-to-Bar Pull-Ups x 6-8 reps
Hanging L-Sit Hold x 30-45 seconds
You may also choose to do Handstand Pushup for the DB Shoulder Press
The post Bandit CrossFit WOD–Tuesday, August 30, 2016 appeared first on Bandit CrossFit.
