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Bandit CrossFit WOD–Monday, April 13, 2015

Bandit CrossFit – CrossFit

Several of your gym mates will be competing in the 2nd Annual Mississippi Barbell Weightlifting meet in Jackson on May 30. For that reason, we’ll start bringing some more weightlifting back into the gym programming starting today with one of our favorite squat complexes from the past! Enjoy!

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

3: Metcon (Weight)

Front Squat/ HB Back Squat

3×7/13 @ 65% 1RM Front Squat

Notes: Do 7 FS followed immediately by 13 BS, take a 2 minute rest between sets.

Conditioning

4: Metcon (Time)

50-40-30-20-10:

Cal Assault Bike

Double Unders (double the reps)

Use Rowers, if needed. Play rock, paper, scissors.

If you don’t have double unders. You have several options:

1. Don’t have them at all: Just do singles. But, your cash out is five minutes of double under practice.

2. Have them, but 100 would take you forever, only do 50, 40, 30, 20, 10.

3. Have them, but 50 would take you forever, half the number and do 25, 20, 15, 10, 5.

The post Bandit CrossFit WOD–Monday, April 13, 2015 appeared first on Bandit CrossFit.

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