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Bandit CrossFit WOD–Monday, August 18, 2014

Main – CrossFit

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Warm-up

We must move efficiently and quickly through today’s warmup. There’s a lot to be done.

1: Crossover Symmetry (No Measure)

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

2a: Overhead Squat (3×10, HAP, tempo 25×1)

2b: Weighted Glute Bridge (3×10, HAP, tempo 31×4)

https://www.youtube.com/watch?v=3m75lHgzxpI

Strength

3.1: High Bar Back Squat (1×[email protected] 50%)

3.2: High Bar Back Squat (1×[email protected] 75%)

3.3: High Bar Back Squat (1×6 @ 80%)

3.4: High Bar Back Squat (1×[email protected] 85%)

3.5: High Bar Back Squat (1×2 @ 90%)

3.6: High Bar Back Squat (1×1 @ 100%)

Conditioning

4: Metcon (Time)

Three Rounds:

5 Cal Row
10 Alt. KB Snatch 53/35
5 Burpee over the box jump 24/20
10 Pistols
5 Toes to Bar

The post Bandit CrossFit WOD–Monday, August 18, 2014 appeared first on Bandit CrossFit.

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