Main – CrossFit
Next Bandit Event: Mississippi Spartan Race, Nov. 8, at Muddy Joes.
Register on team “Bandit CrossFit” here: http://www.spartan.com/events/?event_id=168/mississippi-sprint
Use discount code: TRAINSPARTAN25 for 25% off.
Register for an afternoon heat. They will put us all together.
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
3: Overhead Squat (2×10, HAP, PAP, tempo 25×1)
Strength
4: High Bar Back Squat (EMOM x4: 1 rep @ 95%)
Conditioning
5: Metcon (Time)
6 Rounds:
9 DL (165/115)
6 Burpees Over the bar
3 Rope Climbs
rest 2:1
work as fast as possible
Extra Work
6: Metcon (No Measure)
A1) 3 HSPU negatives, lower as slowly as possible, rest 30 seconds x 4 sets
A2) :15 sec static hollow body hold with chest touching pullup bar, rest 90 sec x 4 sets
If you can’t touch chest to the bar, hold chin over bar.
The post Bandit CrossFit WOD–Monday, October 13, 2014 appeared first on Bandit CrossFit.
