Bandit CrossFit WOD–Monday, December 30, 2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

Ankle Flexion with bands
Foam Roll Quads
Lacrosse Ball Hip Flexors
2×20 Wall squats with bands

Strength

1a: Front Squat (4×2 @ 80% of 1RM FS)

1a: Back Squat (4×2 @ 80% of 1RM FS)

Do 2 FS then immediately do 4 BS.

Do four sets of this, 60 sec rest between sets.

1b: Chest to Bar Pullup (weighted) (4×5 HAP (strict) — rest 60 seconds)

If you cannot do strict pullups without a band, you do not need weight. Simply record your band color

Conditioning

Framanda (Time)

21 Thrusters 95/65#
9 Muscle Up
15 Thruster 95/65#
7 Muscle Up
9 Thrusters 95/65#
5 Muscle Ups
Level 2 Scaling:

Choose thruster weight according to strength/ability
Do 10 Ring Dips and 20 Abmat Sole-Sole Sit ups instead of Muscle Ups each round.

Level 1
Choose thruster weight, if any, according to strength/ability
Sub muscle ups for ring rows.

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