Bandit CrossFit WOD–Monday, April 28, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

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

Strength/Skill

2a: Muscle-ups (4x 3-6 UB Muscle Ups + ME Ring L-sit hold)

If you don’t have muscle ups, do transitions.

If you are doing transitions, challenge yourself. Raise the rings.

2b: Pistols (4 x 10 alternating pistols)

Weighted, if possible

Strength

3: Front Squat (5×5 @ 80% — rest 2 minutes)

Conditioning

Metcon (Time)

3 Rounds for Time:

12 Deadlifts 185/135
12 Box Jumps 24/20

then

Rest 5 minutes
(Level 4: Rest 1:1)

then

3 Rounds for Time:

12 C2B Pullups
12 Wallballs 20/14
Score is combined time of both WODs

All Levels 1-3 must do strict pullups.

Level 2:
Deadlift 155/115#
Regular Pullups
May Step up

Level 1
Deadlift 135/95#
Banded Pullups/Ring Rows
Box Step ups

The post Bandit CrossFit WOD–Monday, April 28, 2014 appeared first on Bandit CrossFit.