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Bandit CrossFit WOD–Wednesday, September 9, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

2 rounds:

10 Good Mornings

10 Russian KB Swings

10 cal ski erg

Strength

2a: Deadlift (Wendler 5,3,1)

Wendler 5/3/1 –

start with a warm-up for 3 sets

40% x5

50% x5

60% x3

Then:

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 3 reps

95% of 90% 1RM x 1+ reps

(As many reps as possible, MUST be more than 1)

2b: Shoulder Press (Wendler 5,3,1)

Wendler 5/3/1 –

start with a warm-up for 3 sets

40% x5

50% x5

60% x3

Then:

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 3 reps

95% of 90% 1RM x 1+ reps

(As many reps as possible, MUST be more than 1)

Conditioning

3.1: Metcon (No Measure)

4 rounds:

15 second max ABike

10 Wall balls

Rest 60 Seconds

-Rest 3 minutes-

Max effort 1K Row
Log your 1K row time below.

3.2: 1000m Row (Time)

Max Effort 1000m Row

The post Bandit CrossFit WOD–Wednesday, September 9, 2015 appeared first on Bandit CrossFit.

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