Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Max Double Under in 1 Minute (AMRAP – Reps)
Strength
Do the following sets every 90 seconds. Please stick to the rest time.
3.1: High Bar Back Squat (1×10@ 50%)
3.2: High Bar Back Squat (1×8 @ 60%)
3.3: High Bar Back Squat (1×6 @ 70%)
3.4: High Bar Back Squat (1x 4 @ 80%)
3.5: High Bar Back Squat (1×4 @ 85%)
3.6: High Bar Back Squat (3×3 @ 90%)
3.7: High Bar Back Squat (1×12 @ 70%)
Conditioning
4: Metcon (3 Rounds for reps)
3 sets:
AMRAP in 4 min:
30 Wall Ball (20/14)
20 TTB
ME HSPU in remaining time
Rest 4 min
Notes:
1. If class size is large, rotate half the class on work, other half on rest.
2. If/when you start failing T2B, scale to hanging leg raises, or V-ups on the floor.
Level 4: Do 50 WB, 30 TTB
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