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Bandit CrossFit WOD–Monday, November 24, 2014

Main – CrossFit

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Warm-up

Don’t forget to run/AD/row, then do pass throughs, dislocates, leg swings, hip circuit before class starts.

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Max Double Under in 1 Minute (AMRAP – Reps)

Strength

Do the following every 90 seconds:

3.1: High Bar Back Squat (1×10 @ 50%)

3.2: High Bar Back Squat (1×8 @ 60%)

3.3: High Bar Back Squat (1×6 @ 70%)

3.4: High Bar Back Squat (1×4 @ 80%)

3.5: High Bar Back Squat (1×2 @ 90%)

3.6: High Bar Back Squat (1×1 @ 95%)

3.7: High Bar Back Squat (1×1 @ 100%)

3.8: High Bar Back Squat (1xME @ 85%)

Conditioning

4: Metcon (Time)

5 rounds with a partner

15 Cal Row

2 Rope Climbs

While your partner is working, you rest.

Log total time.

Rx+ Do 6 rounds, rest 1:1, log total time, make note of your splits in the comments.

The post Bandit CrossFit WOD–Monday, November 24, 2014 appeared first on Bandit CrossFit.

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