Bandit CrossFit – CrossFit
Warm-up
1: Metcon (Weight)
5-10 Min AMRAP
10 Cal Row
10 Double KB Front Rack Squat, tempo 33×1
Log the weight you use for KB. (Just the weight of one)
Strength
2: High Bar Back Squat (6×3, tempo 15×1, 80-85%)
You know the drill. Technique and tempo are the number one priority.
Conditioning
3: Metcon (Time)
For time:
30 Calories of Assault Bike
3 Rope Climbs
21 Front Squats (135/95 lbs)
20 Calories of Assault Bike
2 Rope Climbs
15 Front Squats (135/95 lbs)
10 Calories of Assault Bike
1 Rope Climb
9 Front Squats (135/95 lbs)
No rack for front squat. If not enough bikes, then use ski erg or rower.
Rx+: Legless rope climbs
Extra Work
4.1: Metcon (Time)
One set of:
300 Meter Sandbag Carry AHAP
(no stopping)
Log your weight in the comments.
4.2: Metcon (No Measure)
12 MIN EMOM:
1st: Strict Toes to Bar x 6-8 reps @ 3110 tempo
(these should be slow and controlled)
2nd: Handstand Hold x 30-45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
3rd: Unbroken Double-Unders x 50 reps
The post Bandit CrossFit WOD–Monday, July 25, 2016 appeared first on Bandit CrossFit.
