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Bandit CrossFit WOD–Wednesday, October 22, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Strength

Warm up to your first set. When you start the first set, do the following sets every 60 seconds.

3.1: Front Squat (1×5 @ 60%)

3.2: Front Squat (1×3 @ 70%)

3.3: Front Squat (1×2 @ 80%)

3.4: Front Squat (1×1 @ 90%)

3.5: Front Squat (1×5 @ 75%)

3.6: Front Squat (1×[email protected] 85%)

3.7: Front Squat (1×[email protected] 95%)

Conditioning

4: Metcon (2 Rounds for reps)

AMRAP in 6 min:

5 Thrusters (95/65)

5 OHS (95/65)

*ascend in rep to 10,10, then 15,15, etc until time is up

Rest 6 min

AMRAP in 6 min:

Max Distance Row

NOTES:

OHS and Thrusters must be perfect. If you are unable to do these perfectly, please do not attempt to do the “RX” weight. If your technique falls apart, please do not hesitate when a coach asks you to reduce your weight.

The post Bandit CrossFit WOD–Wednesday, October 22, 2014 appeared first on Bandit CrossFit.

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