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Bandit CrossFit WOD–Thursday,

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2a: Pistols (4×10 (5 each leg) at 51X1–rest 90 sec)

What does 51X1 mean? It is a tempo prescription.

Read CJ Martin’s (of CrossFit Invictus) article about tempo training:
“What does 30X0 mean?”http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/

2b: Handstand Walk (4X 50-75ft. — rest 90 sec)

If you can’t do Handstand Walks, do 20 shoulder taps. Or, do them freestanding.

If you can’t do shoulder taps, do ME handstand hold. (facing the wall)

Shoulder taps: https://www.youtube.com/watch?v=1okSA32sFWs

3: Reverse Hypers (3×12, HAP — rest 90 sec)

4: Deadlift (10×3 @ 50-60% — rest 60-90 sec (all sets fast))

Conditioning

5: Metcon (Time)

4 rounds
10 Hang Power Snatch 95/55#
100 meter Bear Crawl
100 meter Farmer Carry (use two 25# plates (men and women)

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