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WOD

Bandit CrossFit WOD–Friday, August 26, 2017

Published by on August 26, 2016 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

5-10 Min AMRAP:

10 KB Front Rack Squat

200 meter run

5-10 ring pushups

Strength

2: Front Squat (15 Min to find 1RM for today (not all time))

2.2: Front Squat ( 3 reps E2MOM 6 MIN at 75% of 1RM)

Conditioning

3: DB Manmaker 6 MIN AMRAP (AMRAP – Reps)

6 MIN AMRAP:

Dumbbell Manmakers

Choose a weight that you can work with and not take too many breaks. Too many breaks = stopping every 20 or 30 seconds. Ideally, you should be able to do at least four reps every minute. Five reps every minute is outstanding.

Manmaker:

From standing

Get to floor and go to plank/pushup position

Pushup

Row (each arm)

DB Squat Clean

Thruster

3.2: Metcon (Time)

Two-four rounds:

200 meters @ 80% perceived effort

200 meters jog

400 meters @ 80%

100 meter walk

Log your time of completion. Note how many rounds you did in the comments.

Please do not choose to row, bike, or ski unless you have an injury or other really good reason to skip running.

Rx+: 300, 300, 600m runs

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