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Bandit CrossFit WOD–Friday, September 23, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

:30 Couch Stretch (each side)

10 Leg Swings (each side)

then

5-10 MIN AMRAP

10 Cal Assault Bike

10 Goblet Squat tempo 23×1

Strength

2: Paused Front Squat (15 MIN to find 1RM for today)

2 second pause

2.2: Paused Front Squat (E2MOM 12 MIN (6 sets) 1 rep at 90-95% of today)

2 second pause

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

12 Toes to Bar

12 Kettlebell Swings (24/16 kg)

12 Box Jumps (24″/20″)

4: Metcon (Time)

Optional Conditioning:

Run 1000 meters @ 70%

Rest 60 seconds

Run 800 meters @ 80%

Rest 3 minutes

Run 1000 meters @ 70%

Rest 60 seconds

Run 600 meters @ 85%

Rest 3 minutes

Run 1000 meters @ 70%

Rest 60 seconds

Run 400 meters @ 90%

Rest 3 minutes

Run 1000 meters @ 70%

Rest 60 seconds

Run 200 meters @ 95%

Log total time. Do as much as you feel or have time for.

The post Bandit CrossFit WOD–Friday, September 23, 2016 appeared first on Bandit CrossFit.

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