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Bandit CrossFit WOD–December 22, 2013

Main – CrossFit

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Warm-up

Ankle Flexion
Quad/IT Band Foam Roll
Couch Stretch
Wall Squats 2×15

Strength

1a: Front Squat (5×2 @ 100% of 1 RM Front Squat )

1a: High Bar Back Squat (5×4 @ 100% of 1RM Front Squat — rest 90 sec)

The front squats and back squats are done back-to-back. Do 2 FS then 4 BS, then rest.
If you are unable to do 100%, lower the weight to get the work done.

1b: Strict Pullups (5 x 10 — rest 90 sec)

Metcon

2: Metcon (Time)

4 rounds for time

400 meter run
20 box jumps 24/20″
10 Power Snatch 115/75#

Level 4 Outlaws

Barbell

Snatch (5×1 @ 90% — rest 1:30-2 minutes)

The post Bandit CrossFit WOD–December 22, 2013 appeared first on Bandit CrossFit.

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