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Bandit CrossFit WOD–Monday, December 1, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

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

Strength

Do the following sets every 90 seconds. Please stick to the rest time.

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

3.2: High Bar Back Squat (1×8 @ 60%)

3.3: High Bar Back Squat (1×6 @ 70%)

3.4: High Bar Back Squat (1x 4 @ 80%)

3.5: High Bar Back Squat (1×4 @ 85%)

3.6: High Bar Back Squat (3×3 @ 90%)

3.7: High Bar Back Squat (1×12 @ 70%)

Conditioning

4: Metcon (3 Rounds for reps)

3 sets:

AMRAP in 4 min:

30 Wall Ball (20/14)

20 TTB

ME HSPU in remaining time

Rest 4 min

Notes:

1. If class size is large, rotate half the class on work, other half on rest.

2. If/when you start failing T2B, scale to hanging leg raises, or V-ups on the floor.

Level 4: Do 50 WB, 30 TTB

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