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Bandit CrossFit WOD–Monday, November 10, 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

Work hard today. Next week is a deload week!

3.1: High Bar Back Squat (1×10 @ 50%)

3.2: High Bar Back Squat (1×8 @ 60%)

3.3: High Bar Back Squat (1×5 @ 70%)

3.4: High Bar Back Squat (1×4 @ 80%)

3.5: High Bar Back Squat (1×3 @ 90%)

3.6: High Bar Back Squat (3×1 @ 95%)

3.7: High Bar Back Squat (1×10 @ 80%)

Conditioning

This workout has three parts and a continously running clock.

Part 1 is a 5 MIN AMRAP

Part 2 will start right at 5 minutes. You have five minutes to run 800 meters. Whatever time you have left over from your 800 meter run will be your rest until Part 3.

Part 3 is for time and will start immediately at 10:00. If you are not back from the 800 meter run, you will be penalized that time. The time for Part 3 starts at 10:00 minutes exactly.

4.1: Metcon (AMRAP – Reps)

5 Minute AMRAP:

10 Barbell facing Burpees

15 Thrusters 95/65#

20 Chest to Bar Pull ups

Level 2 may do chin to bar pullups. You may kip.

4.2: 800m Run (Time)

Max Effort 800m Run
Level 1, only run 400 meters. You have a five minute time cap for this.

4.3: Metcon (Time)

For Time:

25 Overhead Squats (95/65)

75 Double-Unders

25 Calorie Row

75 Double-Unders

25 Overhead Squats (95/65)

RX Plus: 135/95# OHS

Level 1 and 2 double unders, 25 reps.

If you absolutely cannot do them, or can’t do very many in 3-5 minutes of time, go ahead and double the # of reps to 150 and do singles.

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