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Bandit CrossFit WOD–Tuesday, October 25, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

5-10 MIN AMRAP:

10 cal AB

10 Goblet Squats, tempo 33×1

Strength

2: Front Squat (10 min to find a heavy FS)

3: Front Squat (3-5 reps E3MOM for 15 MIN (5 sets))

Try to get as close to the weight that you found today in these sets. Get up to five reps if possible. Go down to three reps as you get fatigued.

This means you really aren’t trying to find a true one rep max at all today. Just get a challenging weight. Then, go from there.

Conditioning

4: Metcon (Weight)

15 MIN EMOM (5 sets)

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings

Log your KB weight.

Extra Work

5: Metcon (Time)

Four sets of:

Row 2000 meter @ 10 seconds slower than your 5k Pace

Rest 2 minutes

Log your fastest row.

If you don’t have an access to a rower, you can do this work by running. Run for 6-8 minutes, then rest 2 minutes.

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