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Bandit CrossFit WOD–Monday, June 15, 2015

Bandit CrossFit – CrossFit

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Warm-up

Squats must start at 10 after class starts.

1: Kettlebell Squat and Reach (No Measure)

Demo:

https://www.youtube.com/watch?v=emPSClF6kHU
1×20 reaches (10 each side)

2: Metcon (No Measure)

2 rounds:

10 Duck Walks with sling shot

10 Plate Circles

10 Barbell Cleans

10 Burpees

Strength

3: Front Squat (20 minutes to find 1RM Front Squat)

Start with some warm up sets of 5’s,3’s, and 2 reps, and then move to heavy singles. Check your current max, and plan your attempts based around trying to exceed that number. Meaning your third or second to last attempts should be at or near your current 1RM.

Conditioning

4: Metcon (Time)

3 Rounds For Time:

400m run

25 Abmat Situps

15 Thrusters (95/65)

Level 4:

800 meter run

GHD Situps

Thrusters 135/95#

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