Bandit CrossFit – CrossFit
Weightlifting
1: Box Squat (Wendler 5/3/1)
Demo: https://www.youtube.com/watch?v=k5BJbiguxOc
(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
Pre Helen Warmup
2 rounds
5-7 Scapular Depressions
3 Strict Pullups+3 Kipping Pullups
5-7 Kettlebell Swings
100 meter run
2: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
The post Bandit CrossFit WOD–Friday, September 11, 2015 appeared first on Bandit CrossFit.
