Main – CrossFit
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: Metcon (No Measure)
Banded squats (band just above knees)
3×10, with sling shot
Tempo 25×1
Weightlifting
Do the following sets every 60 seconds.
4.1: High Bar Back Squat (1×5@ 60%)
4.2: High Bar Back Squat (1×4 @ 70%)
4.3: High Bar Back Squat (1×3 @ 80%)
4.4: High Bar Back Squat (1×2 @ 90%)
4.5: High Bar Back Squat (1×4 @ 75%)
4.6: High Bar Back Squat (1×3 @ 85%)
Conditioning
5: Metcon (2 Rounds for reps)
Level 4,3 (Rx):
AMRAP in 8 min:
60 KB Swings (53/35), vertical bell
40 TTB
60 Wall Ball (20/14)
40 HSPU
Rest 8 min
AMRAP in 8 min:
60 Cal Row
30 HR Pushups
10 MU
PS: This work is not really designed for you to finish the whole piece and get into round 2.
What we want to do is test your handstand pushups and your muscle ups when you are gassed and fatigued. So, just work as hard as you can to do as much as you can.
Level 2:
Scale all movements accordingly, for muscle ups do muscle up transitions.
Level 1:
Scale all movements accordingly
Reduce all reps by 1/2
For muscle ups, do ring rows, if necessary.
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