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Bandit CrossFit WOD–Monday, August 31, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

2 rounds

10 Good Mornings

10 Burpees

10 Sling Shot Squats, 23×1

Strength

2a: Deadlift (3×3)

Start with a warm-up for 3 sets

40% x5,

50% x5,

60% x3

Then working sets of:

[email protected]% of 90% 1RM

[email protected]% of 90% 1RM

[email protected]% of 90% 1RM

(As many reps as possible, MUST be more than 3)

Log reps and weight for 90% in results. Post other sets in comments.

2b: Shoulder Press (3×3)

Start with a warm-up for 3 sets

40% x5,

50% x5,

60% x3

Then working sets of:

[email protected]% of 90% 1RM

[email protected]% of 90% 1RM

[email protected]% of 90% 1RM

(As many reps as possible, MUST be more than 3)

Log reps and weight for 90% in results. Post other sets in comments.

Conditioning

3: Metcon (4 Rounds for reps)

4 Rounds:

800m run @ 90%

400m jog @ low intensity, bringing heart rate back down

If it takes you longer than 10 minutes to run a mile, then you should run 400’s and 200’s.

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