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Bandit CrossFit WOD–Friday, November 7, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Reverse Hypers (3×12, HAP)

3: Max Double Under in 1 Minute (AMRAP – Reps)

Strength

Week 5 of 16 in our Deadlift Cycle.

If you want to get better at deadlifting, do not miss this! If you have to get it done on your own, do it!!

4: Deadlift (5×5 @ 75%)

Conditioning

5: Metcon (Time)

For Time: (20 min time cap)

30 Push Press (115/75)

30 C2B Pullups

30 Burpees

20 Push Press (115/75)

20 C2B Pullups

20 Burpees

10 Push Press (115/75)

10 C2B Pullups

10 Burpees

Level 2: Push Press 95/55, and regular chin over bar pullups. Kipping allowed.

Level 1: Push Press 75/35 (or less), ring rows

Level 4: Burpees to 6″ target.

Time cap is strict. If you do not make it, add one second to your time for each rep you do not get to. For example, if you didn’t get to any of the push press, pullups or burpees in the round of 10’s, you would add :30 seconds, and your time would be 20:30.

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