HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Monday, October 13, 2014

Main – CrossFit

Next Bandit Event: Mississippi Spartan Race, Nov. 8, at Muddy Joes.

Register on team “Bandit CrossFit” here: http://www.spartan.com/events/?event_id=168/mississippi-sprint

Use discount code: TRAINSPARTAN25 for 25% off.

Register for an afternoon heat. They will put us all together.

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

3: Overhead Squat (2×10, HAP, PAP, tempo 25×1)

Strength

4: High Bar Back Squat (EMOM x4: 1 rep @ 95%)

Conditioning

5: Metcon (Time)

6 Rounds:

9 DL (165/115)

6 Burpees Over the bar

3 Rope Climbs

rest 2:1

work as fast as possible

Extra Work

6: Metcon (No Measure)

A1) 3 HSPU negatives, lower as slowly as possible, rest 30 seconds x 4 sets

A2) :15 sec static hollow body hold with chest touching pullup bar, rest 90 sec x 4 sets

If you can’t touch chest to the bar, hold chin over bar.

The post Bandit CrossFit WOD–Monday, October 13, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!