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Bandit CrossFit WOD–Wednesday, August 27, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2a: Front Rack Lunge (3x 20 steps, HAP)

2b: GHD Raise (3×10, tempo 42×1)

Strength

3.1: Front Squat (1×10 @ 50%)

3.2: Front Squat (1×8 @ 75%)

3.3: Front Squat (1×6 @ 80%)

3.4: Front Squat (1×4 @ 85%)

3.5: Front Squat (1×2 @ 90%)

3.6: Front Squat (2×1 @ 100%)

Conditioning

4: Metcon (Time)

Level 3 (RX):
2 Rounds:
800 meter run
10 DB Manmakers (45/25#)
10 Strict Pulllups
10 Ring Dips
20 Deadlift (225/135#)
25 Strict Handstand Pushups

Level 2:
2 Rounds
800 meter run
10 DB Manmakers (35/15#)
10 Strict Pullups (bands if needed)
10 Ring Dips (bands, dip horn or box, if needed)
25 Deadlift (185/95#)
25 Strict Handstand Pushups (use box/mats if needed)

Level 1:
2 Rounds
400 meter run
10 DB manmakers 15/5#
10 Ring rows
10 Box Dips
25 calorie row
25 Handstand or feet elevated pushups on box

Level 4 (RX+):
2 Rounds:
800m run
10 DB Man Makers (65/45)
15 MU
20 DL (250/185)
25 Strict HSPU (use advantage in height if needed but maintain strict)

Be wise, make a plan and stick to it. Also, try to stay at one intensity.

The post Bandit CrossFit WOD–Wednesday, August 27, 2014 appeared first on Bandit CrossFit.

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