HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Monday, November 11, 2013

Main – CrossFit

Happy Veteran’s Day!

View Public Whiteboard

1: Strict Pullups (4×5 (weighted, HAP))

Absolutely NO KIP. Use the least amount of resistance as possible. You should not be able to rep them out quickly.

2: Front Squat (4×7 @ 70% of Front Squat 1RM)

7 Front squats and 13 back squats are one complete set. Do this four times.

2: High Bar Back Squat (4×13 @ 70% of Front Squat 1RM)

3: Metcon (Distance)

3 rounds

1:00 AMRAP

1:00 ME Handstand Walk
Log total distance.

Scaling=1 minute of:
Shoulder taps or
Handstand Holds (Wall or Box)

Only handstand walking gets a score here. Holds or touches will not be scored, but please log what you did.

Also, this portion of the conditioning (handstand) is at the beginning of the 4 minute AMRAP below for all three rounds.

So, the basic outline for the conditioning:

Three rounds

1 minute handstand walk
4 minutes conditioning work
1 minute rest.

Splitting the handstand portion from the conditioning on the back end is the only way I could put this workout into WODIFY and actually track the results. I apologize if there is any confusion.

3: Metcon (AMRAP – Rounds and Reps)

then

3 rounds of

4:00 AMRAP

10 HSPU
20 Single Arm KB Power Cleans 24/16Kg
(10L/10R each rep begins at floor)
30 Double Unders

rest 1:00

Rx+ (Level 4)
HSPU 6/4″ Deficit
KB 32/24 kg

Level 2
HSPU with mats/or bands
24/16 kg KB
60 Singles

Level 1
HSPU on box
KB weight at your and coach’s discretion
60 singles
Kettlebell Clean video:
http://www.youtube.com/watch?v=poaHmw4xXQA

The post Bandit CrossFit WOD–Monday, November 11, 2013 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!