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Bandit CrossFit WOD–Monday, May 2, 2016

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No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

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Warm-up

1: Snatch Balance (3 reps EMOM for 5 min)

Work up to a perfect triple. This is for technique, not strength.

Strength

2: 4/8 Front Squat/Back Squat (Weight)


5×4/8 @ 80% of 1RM Front Squat, rest 2 minutes

3: Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 min:

500m row

12 Burpees

12 DB or KB Shoulder to OH

4: Metcon (No Measure)

4.1) 2 attempts find Max UB strict pullups

4.2) 4x :10 static arch hold + 4-6 Kipping/butterfly pullups (go directly from arch position into your first kip)

4.3) 4 alternating sets:

8 GH Raises

10 ab-wheel roll outs (put a pvc inside two 5# plates and roll out from standing—you may need to get on a stall mat area to keep the wheel from sliding.)

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