HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Friday, December 27, 2013

Main – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Lower Body:
1a: Reverse Hyper 2×12
1b: Banded Duck Walk 2×20 steps

(Don’t forget to foam roll quads/IT bands and use lacrosse ball on hip flexors prior to class–you people with hip flexor issues know who you are!!!)

Upper Body:
Shoulder Rotator Smash and Floss (pg 250)
Overhead Tissue Smash–Option 3, then Option 2 (pg 256)

Strength

1: Front Squat (4×2 @ 94% of 1 RM FS)

1: Back Squat (4×[email protected] 94% of 1RM FS)

Metcon

Metcon (Time)

5 rounds for time

10 OHS 135/95#
50 Lateral Hurdle Jumps over barbell
10 C2B Pullups
Level 4:
500′ Shuttle Run (50′ course–down and back 5 trips)

Level 2:
OHS 95/65# (or choose your own weight with a coach)
Pullups (no C2B)

Level 1:
Squat with Plate 25/15#
Pullups with bands or ring rows

Level 4 Outlaws

Barbell

1: Snatch (3×1 @ 95% of 1RM — rest as needed)

Strength

2a: Snatch Grip Push Press + OHS (4×3+3 @ 85% of 1RM — rest 60 sec)

2b: GHD Hip Extension (4×10 (weighted, if possible) — rest 60 sec)

The post Bandit CrossFit WOD–Friday, December 27, 2013 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!