Main – CrossFit
Warm-up
Foam Roll (thoracic spine, quads, IT BAND)
Reverse Hyper 2×12
Duck walk w/bands (hands behind head) 2×10 steps
Strength
Front Squat (4×2 @ 95% of 1RM Front Squat)
High Bar Back Squat (4×4 @ 95% of 1RM Front Squat)
Front Squat/Back Squat 4×2/4
Front squat 2x, rack the bar, and then immediately back squat 4x. There is no rest between front and back squat.
Rest 2 minutes between sets.
Conditioning
Metcon (Time)
For time:
Level 3 (RX):
9 Strict Pullups
9 Push Press 155/105#
20 Lateral Box Jumps 20″ (touch on top)
6 Strict Pullups
6 Push Press 155/105#
20 Lateral Box Jumps 20″ (touch on top)
3 Strict Pullups
3 Push Press 155/105#
20 Lateral Box Jumps 20″ (touch on top)
Level 4 (RX+):
12 Bar Muscle Ups
20 Burpee Lateral Box Jumps 20″
9 Bar Muscle Ups
20 Burpee Lateral Box Jumps 20″
6 Bar Muscle Ups
20 Burpee Lateral Box Jumps 20″
Level 4 Outlaws
Barbell
1: Clean and Jerk (4×1 @ 90%–2 min. rest)
Strength
2a: Shoulder Press (3×5 HAP–60 sec rest)
2b: Bent Over Row (3×5 HAP–60 sec rest)
The post Bandit CrossFit WOD–Tuesday, December 17, 2013 appeared first on Bandit CrossFit.
