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Bandit CrossFit WOD–Monday, July 25, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (Weight)

5-10 Min AMRAP

10 Cal Row

10 Double KB Front Rack Squat, tempo 33×1

Log the weight you use for KB. (Just the weight of one)

Strength

2: High Bar Back Squat (6×3, tempo 15×1, 80-85%)

You know the drill. Technique and tempo are the number one priority.

Conditioning

3: Metcon (Time)

For time:

30 Calories of Assault Bike

3 Rope Climbs

21 Front Squats (135/95 lbs)

20 Calories of Assault Bike

2 Rope Climbs

15 Front Squats (135/95 lbs)

10 Calories of Assault Bike

1 Rope Climb

9 Front Squats (135/95 lbs)

No rack for front squat. If not enough bikes, then use ski erg or rower.

Rx+: Legless rope climbs

Extra Work

4.1: Metcon (Time)

One set of:

300 Meter Sandbag Carry AHAP

(no stopping)

Log your weight in the comments.

4.2: Metcon (No Measure)

12 MIN EMOM:

1st: Strict Toes to Bar x 6-8 reps @ 3110 tempo

(these should be slow and controlled)

2nd: Handstand Hold x 30-45 seconds

(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)

3rd: Unbroken Double-Unders x 50 reps

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