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Bandit CrossFit WOD–Tuesday, December 17, 2013

Main – CrossFit

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Warm-up

Foam Roll (thoracic spine, quads, IT BAND)
Reverse Hyper 2×12
Duck walk w/bands (hands behind head) 2×10 steps

Strength

Front Squat (4×2 @ 95% of 1RM Front Squat)

High Bar Back Squat (4×4 @ 95% of 1RM Front Squat)

Front Squat/Back Squat 4×2/4

Front squat 2x, rack the bar, and then immediately back squat 4x. There is no rest between front and back squat.

Rest 2 minutes between sets.

Conditioning

Metcon (Time)

For time:

Level 3 (RX):

9 Strict Pullups
9 Push Press 155/105#
20 Lateral Box Jumps 20″ (touch on top)
6 Strict Pullups
6 Push Press 155/105#
20 Lateral Box Jumps 20″ (touch on top)
3 Strict Pullups
3 Push Press 155/105#
20 Lateral Box Jumps 20″ (touch on top)

Level 4 (RX+):
12 Bar Muscle Ups
20 Burpee Lateral Box Jumps 20″
9 Bar Muscle Ups
20 Burpee Lateral Box Jumps 20″
6 Bar Muscle Ups
20 Burpee Lateral Box Jumps 20″

Level 4 Outlaws

Barbell

1: Clean and Jerk (4×1 @ 90%–2 min. rest)

Strength

2a: Shoulder Press (3×5 HAP–60 sec rest)

2b: Bent Over Row (3×5 HAP–60 sec rest)

The post Bandit CrossFit WOD–Tuesday, December 17, 2013 appeared first on Bandit CrossFit.

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