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Bandit CrossFit WOD–Thursday, July 17, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

1a. Hold False Grip on Rings (or bar–if using bar, hold on wrists.
3x :15 seconds

2b. Hold Chin over Bar
3x :20 seconds

3b. Hang from Bar or Rogue Balls
3x ME

rest 60-90 seconds between all sets

3: Powell Raises (3×10 reps (each arm) tempo: 30×1)

https://www.youtube.com/watch?v=BxK60HYw760
Go HAP, but you should not be swinging your torso or arm to get momentum. The lift needs to be isolated and from the shoulder only.

rest 2:00 between sets

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200m Farmers Walk 53/35

25 burpees

400m Run
Each Farmer Carry is worth 1 point.
Each 400 meter is worth 1 point.
Each round is worth a total of 27 points when scoring reps.

You must finish farmer carry and run to recieve the point.

The post Bandit CrossFit WOD–Thursday, July 17, 2014 appeared first on Bandit CrossFit.

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