Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
1 round:
10 Plate Lunges and reach with hamstring stretch, both sides
10 Front Squats
10 Press
10 Thrusters
10 Toes to Bar
400 meter run
Re test plate lunges: 5 each side
Conditioning
2: Metcon (3 Rounds for reps)
3 rounds:
3 MIN AMRAP:
6-9-12-15-18…
Thruster, 95/65
TTB
3 minutes rest.
Confused?
You will do 3 rounds of 3 minutes of work and 3 minutes of rest. For each 3-min round, you will start over at 6 and work your way up.
The clock will be going for 18 minutes.
Score is total reps. But, you must log the score of each round separately. The purpose is for you to work at really high intensity for three minutes straight. Try to stay as consistent as possible for each round. If you get 45 reps on the first round, but only 30 on the second, that is very telling in regards to either your efficiency, your engine, or your muscular endurance.
The rest is 1:1, so you should feel fairly recovered before each round.
Extra Work
3: Metcon (No Measure)
EMOMx10
Odd: 20/16 Cal Row
Even: 50 Double Unders
Scale row and double unders as needed.
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