Bandit CrossFit WOD–Tuesday, November 1, 2016

Bandit CrossFit – CrossFit

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1: Deadlift Warm Up (No Measure)

1 Round:

10 Goblet Squat 23×1

10 Rear Foot Elevated Split Squat (10 each leg, choose weight)

10 Single Leg Deadlift (each leg)

:30 Samson Stretch (each side)

Recheck with 10 Goblet Squats.

Are you able to get more depth in the squat? Is the posterior chain fully firing?


2: Deadlift (12 MIN to find a heavy 3RM for the day)

Not necessarily an all time max. Just heavy for today. When technique fails, stop there.


3: Metcon (Time)

In teams of two, alternate rounds and complete 7 rounds each of:

5 Deadlifts*

5 Chest-to-Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

Extra Work

4: Metcon (No Measure)

Three sets of:

Goat Bag Swing x 10-12 reps

Rest 60 seconds

Barbell Rollouts x 8-10 reps @ 3020

Rest 60 seconds

Side Plank x 30 seconds each side

Rest 60 seconds

5: Metcon (Time)

Four sets of:

Run 1600 Meters @ 85% of your 1-Mile PR pace

Rest 4 minutes

Log your best interval.

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