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Bandit CrossFit WOD–Wednesday, October 1, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

3: Clean and Jerk (15 minutes to find 1RM)

4.1: Front Squat (1×[email protected] 60%)

Every 90 seconds.

4.2: Front Squat (1×3 @ 70%)

4.3: Front Squat (1×2 @ 80%)

4.4: Front Squat (1×2 @ 85%)

4.5: Front Squat (1×1 @ 90%)

4.6: Front Squat (1×1 @ 95% (4 sets))

Conditioning

5: Metcon (4 Rounds for reps)

2 min running clock: 4 rounds: 400m sprint + ME C2B Pullups, rest 2 min

Note: If your 400 meter is more than 2 minutes, run ony 200 meters. Then do ME C2B pullups.

Log only your reps of chest to bar pullups in the score section. Write whatever scaling you did in the notes.

6: Metcon (AMRAP – Reps)

AMRAP in 9 min:
30 Cal Row
30 Shoulder To Overhead (95/65)
30 Ring Dips
30 Deadlifts (185/135)
ME Rope Climbs in remaining time

Log total reps. It’s ok if you don’t finish. It is a very short AMRAP and some may not get through all the work.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!