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Bandit CrossFit WOD–Friday, July 1, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

5-10 Min AMRAP:

10 PERFECT OHS, tempo 33×1, use light weight

10 Calories Bike

If you can’t do OHS perfect, do OHS to a box.

Strength

2: Front Squat (6×3, tempo 51×1, 80-85%, rest 2 min)

We are closing up week 2 of our “learn” it phase. In this phase, we are working at a very slow pace to help you slow down and move correctly through the squat descent. Please make sure that your technique and staying true to the tempo are the #1 priority in this work. The weight is a suggested weight for a very strong and experienced lifter. If this load keeps you from doing good form, and holding the true 5-second tempo, please modify the weight.

Conditioning

3: Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 17 minutes of:

50 Calorie Row

50 Wall Ball Shots (20/14 lbs)

50 Shoulder to Overhead (115/83 lbs)

50 Box Jumps (24″/20″)

Extra Work

4: Metcon (Calories)

If you are training for the Beach Brawl, now is the time to start prioritizing the extra work we are giving to you.

Here’s an optional conditioning workout:

10 minutes of Assault Bike @ 60%

Followed by…

Up to 24 sets of:

30 seconds of Assault Bike @ 75/65 rpm or more

Rest 30 seconds

Log total calories.

5: Metcon (No Measure)

5.1) Three sets, not for time, of:

15′ Rope Climbs x 2-3 ascents

Alternating Pistols x 12-16 reps

Bar Muscle-Up x 6-8 reps

5.2) Three sets of 50 Banded Good Mornings

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