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Bandit CrossFit WOD–Wednesday, December 10, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

Strength

Do the following sets every 90 seconds:

2.1: Front Squat (1×6 @ 50%)

2.2: Front Squat (1×5 @ 60%)

2.3: Front Squat (1×4 @ 70%)

2.4: Front Squat (1×4 @ 80%)

2.5: Front Squat (1×3 @ 85%)

2.6: Front Squat (1×2 @ 90%)

2.7: Front Squat (1×2 @ 95%)

2.8: Front Squat (1×10 @ 60%)

Conditioning

3: Metcon (2 Rounds for reps)

AMRAP in 6 min:

7 Power Snatch (95/65)

5 Burpees

3 Ring Dips

Rest 3 min

800 meter run

Rest 2 min

AMRAP in 6 min:

60 KB Swings (53/35)

30 Power Clean (95/65)

Max Shoulder taps in remaining time

Level 4:

Do Bar MU instead of ring dips

Run 4 minutes max distance

Do max distance handstand walk instead of shoulder taps.

Level 2:

Power Snatch/Power Clean 85/55

Shoulder taps on box if necessary

Level 1:

Power Snatch/Power Clean 75/35 or below

Box Dips

Scale kettlebell

Max effort plank hold in remaining time

Notes:

There will be a continous clock. You will need to keep up with your own rest after the 800 meter run, and be conscious of your own start time and finish time for the second AMRAP.

4: 800m Run (Time)

Max Effort 800m Run
Log your 800 meter run time here.

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