Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Strength
2a: Sled Pulls (6×50 meters 180# men, 90# women, 90 sec)
Walk, do not run. Drive through the heel with every step. You should feel your hamstrings lighting up.
Do this with a partner. One pulls, one walks beside, waiting for turn.
See this video on the value of sled pulls and some technique tips from Louie Simmons, of Westside Barbell
http://journal.crossfit.com/2010/02/sled-dragging.tpl
(You will have to sign up for a subscription to the CrossFit Journal, but it is absolutely free to do so! It is a great resource.)
2b: Plank Hold (8×30 seconds, rest 60 seconds)
Conditioning
3: Metcon (Time)
5 Rounds:
8 Push Press (115/75)
12 KB Swing (53/35)
200m run
Rest 60 sec
Level 2:
Push Press 95/65#
Level 1:
Choose appropriate weight for push press and kettlebell
4: CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
This only applies to those who need to stil do this WOD. You will do this instead of the other work.
The post Bandit CrossFit WOD–Monday, March 24, 2013 appeared first on Bandit CrossFit.
