Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2a: Bottoms Up Kettlebell Press (3×5, (each arm) tempo 30×2)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=228
2b: Strict Pullups (3xME UB, tempo 30×1)
3: Squatting Quad Snatch Warmup (No Measure)
Strength
4: Snatch (EMOM starting at 70%)
Conditioning
5: Metcon (Time)
6 Rounds:
8 HSPU
35 DU
4 Strict HSPU
Rest 2:1, Log total time
Level 3:
6 rounds
8 Push Press 135/95
35 DU
4 Strict HSPU (use boxes, not mats, I want full range of motion over partial).
Level 2:
6 rounds:
8 Push Press 115/75
35 DU
4 Strict HSPU (use boxes)
Level 1:
6 rounds:
8 Push Press 95/45#
35 Singles
4 Strict HSPU (use boxes) if you must do inverted pushups, that is fine, too.
Extra Work
6: Metcon (4 Rounds for time)
4 Rounds:
Every 3 min: 25 Cal Row + 20 Alt Pistols
If you struggle to meet the cap, cut the row to 15-20 calories.
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