Bandit CrossFit WOD–Monday, June 30, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

2: (No Measure)

2 rounds

20 Wall-facing squats (hands over head)
3/3 (l/r) Turkish Get Up (HAP, DB or KB)
10 GH Raises
5 Strict Pullups
:30 Lsit hold (as difficult as possible)
Turkish Get Up:

For more, check out a full video of the TGU in the CrossFit journal:

It is free to have a CrossFit Journal subscription. I highly recommend you get one. There are tons of resources here, and more importantly, they are resources that can be trusted.


3.1: High Bar Back Squat (1×10 @ 50% 1RM)

3.2: High Bar Back Squat (1×10 @ 55%)

3.3: High Bar Back Squat (1×10 @ 65%)

3.4: High Bar Back Squat (1×10 @ 75%)


4: Metcon (Time)

3 Rounds (For Time)
12 Cal Airdyne
6 DB Burpee Thrusters (55/35)

No Rest

3 Rounds (For Time)
20 Alt Pistols
10 Alt DB Snatch (70/55)
Log total time for both pieces.

You’re gonna love DB Burpee Thrusters:

The post Bandit CrossFit WOD–Monday, June 30, 2014 appeared first on Bandit CrossFit.

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