Main – CrossFit
Happy Veteran’s Day!
1: Strict Pullups (4×5 (weighted, HAP))
Absolutely NO KIP. Use the least amount of resistance as possible. You should not be able to rep them out quickly.
2: Front Squat (4×7 @ 70% of Front Squat 1RM)
7 Front squats and 13 back squats are one complete set. Do this four times.
2: High Bar Back Squat (4×13 @ 70% of Front Squat 1RM)
3: Metcon (Distance)
3 rounds
1:00 AMRAP
1:00 ME Handstand Walk
Log total distance.
Scaling=1 minute of:
Shoulder taps or
Handstand Holds (Wall or Box)
Only handstand walking gets a score here. Holds or touches will not be scored, but please log what you did.
Also, this portion of the conditioning (handstand) is at the beginning of the 4 minute AMRAP below for all three rounds.
So, the basic outline for the conditioning:
Three rounds
1 minute handstand walk
4 minutes conditioning work
1 minute rest.
Splitting the handstand portion from the conditioning on the back end is the only way I could put this workout into WODIFY and actually track the results. I apologize if there is any confusion.
3: Metcon (AMRAP – Rounds and Reps)
then
3 rounds of
4:00 AMRAP
10 HSPU
20 Single Arm KB Power Cleans 24/16Kg
(10L/10R each rep begins at floor)
30 Double Unders
rest 1:00
Rx+ (Level 4)
HSPU 6/4″ Deficit
KB 32/24 kg
Level 2
HSPU with mats/or bands
24/16 kg KB
60 Singles
Level 1
HSPU on box
KB weight at your and coach’s discretion
60 singles
Kettlebell Clean video:
http://www.youtube.com/watch?v=poaHmw4xXQA
The post Bandit CrossFit WOD–Monday, November 11, 2013 appeared first on Bandit CrossFit.
