Main – CrossFit
Warm-up
Ankle Flexion
Quad/IT Band Foam Roll
Couch Stretch
Wall Squats 2×15
Strength
1a: Front Squat (5×2 @ 100% of 1 RM Front Squat )
1a: High Bar Back Squat (5×4 @ 100% of 1RM Front Squat — rest 90 sec)
The front squats and back squats are done back-to-back. Do 2 FS then 4 BS, then rest.
If you are unable to do 100%, lower the weight to get the work done.
1b: Strict Pullups (5 x 10 — rest 90 sec)
Metcon
2: Metcon (Time)
4 rounds for time
400 meter run
20 box jumps 24/20″
10 Power Snatch 115/75#
Level 4 Outlaws
Barbell
Snatch (5×1 @ 90% — rest 1:30-2 minutes)
The post Bandit CrossFit WOD–December 22, 2013 appeared first on Bandit CrossFit.
