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Bandit CrossFit WOD–Friday, March 4, 2016

Bandit CrossFit – CrossFit

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Warm-up

Things you could do on your own:

1. Assault Bike 5 minutes

2. Roll shins and Achilles on battlestar.

3. Ido’s Toe stretch

4. Shoulder stretch series on rack with bands.

5. Foam roll back.

6. Plate circles and Pass Throughs

Then, as class,

1) 4 min EMOM

20 seconds of double unders or single unders (if you are doing scaled)

Then

2) 10 Hanging scapular depressions+ 7 Kip swings + 5 toes to bar or hanging knee raises. (2-3 rounds)

Then

3) Clean Warmup

Metcon

2: CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

3: CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

4: CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Sit Ups

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

The post Bandit CrossFit WOD–Friday, March 4, 2016 appeared first on Bandit CrossFit.

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