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Bandit CrossFit WOD–Monday, October 20, 2014

Main – CrossFit

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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: Metcon (No Measure)

Banded squats (band just above knees)

3×10, with sling shot

Tempo 25×1

Weightlifting

Do the following sets every 60 seconds.

4.1: High Bar Back Squat (1×[email protected] 60%)

4.2: High Bar Back Squat (1×4 @ 70%)

4.3: High Bar Back Squat (1×3 @ 80%)

4.4: High Bar Back Squat (1×2 @ 90%)

4.5: High Bar Back Squat (1×4 @ 75%)

4.6: High Bar Back Squat (1×3 @ 85%)

Conditioning

5: Metcon (2 Rounds for reps)

Level 4,3 (Rx):

AMRAP in 8 min:

60 KB Swings (53/35), vertical bell

40 TTB

60 Wall Ball (20/14)

40 HSPU

Rest 8 min

AMRAP in 8 min:

60 Cal Row

30 HR Pushups

10 MU

PS: This work is not really designed for you to finish the whole piece and get into round 2.

What we want to do is test your handstand pushups and your muscle ups when you are gassed and fatigued. So, just work as hard as you can to do as much as you can.

Level 2:

Scale all movements accordingly, for muscle ups do muscle up transitions.

Level 1:

Scale all movements accordingly

Reduce all reps by 1/2

For muscle ups, do ring rows, if necessary.

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