HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Wednesday, September 3, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

2a: (No Measure)

3×15 Squats against wall, with slingshot, Tempo 35×1

2b: Powell Raises (3×10, each arm, HAP, tempo 50×1)

https://www.youtube.com/watch?v=BxK60HYw760

Strength

3.1: Front Squat (1×10 @ 50%)

3.2: Front Squat (1×5 @ 60%)

3.3: Front Squat (1×5 @ 70%)

3.4: Front Squat (1×5 @ 80%)

Conditioning

4: Metcon (Time)

Level 3 (Rx):
40-30-20-10
Cal Airdyne/Row
Alt Pistols
*every 2 min complete 10 shoulder taps

Level 4 (Rx+), complete 50 ft HS walk. (this should not take more than 30 seconds of time.)

Skill

This should be done before or after class with time and space permitting.

5: Metcon (No Measure)

Skill:
A1) 45 sec ME MU, use jumping if neede, rest 15 sec x 5 sets
A2) 45 sec Hollow Rock Hold, rest 90 sec x 5 sets
If you don’t have muscle ups, do transitions.

The post Bandit CrossFit WOD–Wednesday, September 3, 2014 appeared first on Bandit CrossFit.

fill out the form below to get started!

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!