Main – CrossFit
1: Front Squat (5×4 @80% of 1RM Front Squat)
1: High Bar Back Squat (5×8@ 80% of 1RM Front Squat)
This looks like:
5 x 4/8 FS/HBBS
Do the 4 front squats, then immediately do the 8 back squats for 5 sets.
Rest for 90 seconds.
Conditioning
2.1: 400m Run (Time)
Max Effort 400m Run
2.1: Toes to Bar (1 x ME)
2.1: Muscle-ups (1XME)
2.2: 400m Run (Time)
Max Effort 400m Run
2.2: Toes to Bar (1xME)
2.2: Muscle-ups (1xME)
2.3: 400m Run (Time)
Max Effort 400m Run
2.3: Toes to Bar (1xME)
2.3: Muscle-ups (1xME)
2.4: 400m Run (Time)
Max Effort 400m Run
2.4: Toes to Bar (1xME)
2.4: Muscle-ups (1XME)
2.5: 400m Run (Time)
Max Effort 400m Run
2.5: Muscle-ups (1xME)
Metcon (AMRAP – Reps)
Total Reps Toes to Bar (or Muscle Ups for Level 4 RX+)
4 Rounds of:
2:30 minutes to complete:
400 meter run
-then-
ME Toes to Bar in the remaining time
rest 1:00 between rounds
Level 4:
5 rounds
2:00 to complete:
400 meter run
-then-
ME Muscle Ups
Scaling for Level 2 and 1:
Do Hanging Leg Raises instead of Toes to Bar
The post Bandit CrossFit WOD–Tuesday, November 26, 2013 appeared first on Bandit CrossFit.
