Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
:30 Couch Stretch (each side)
10 Leg Swings (each side)
then
5-10 MIN AMRAP
10 Cal Assault Bike
10 Goblet Squat tempo 23×1
Strength
2: Paused Front Squat (15 MIN to find 1RM for today)
2 second pause
2.2: Paused Front Squat (E2MOM 12 MIN (6 sets) 1 rep at 90-95% of today)
2 second pause
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
12 Toes to Bar
12 Kettlebell Swings (24/16 kg)
12 Box Jumps (24″/20″)
4: Metcon (Time)
Optional Conditioning:
Run 1000 meters @ 70%
Rest 60 seconds
Run 800 meters @ 80%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 600 meters @ 85%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 400 meters @ 90%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 200 meters @ 95%
Log total time. Do as much as you feel or have time for.
The post Bandit CrossFit WOD–Friday, September 23, 2016 appeared first on Bandit CrossFit.
