Bandit CrossFit – CrossFit
Warm-up
1: 50 Calories Assault Bike (Time)
50 Cal Assault Bike
For Time
Strength
2: High Bar Back Squat (1RM in 15 minutes)
This is not an all time 1RM, just find a heavy 1RM for today.
The 15 min cap is VERY strict.
3: High Bar Back Squat (E2MOM 6 MIN: 3 reps @ 75% of today’s 1RM)
This is a total of 3 sets.
Conditioning
4: Metcon (No Measure)
21 MIN EMOM: (7 Sets):
1st: 7-10 Burpee Box Jump Overs (24″/20”)
2nd: 15 Wall Ball Shots (20/14)
3rd: 20 Double-Unders + 8 Toes-to-Bar
Scaling: Don’t go over on any minutes. Scale as needed.
Double Unders: Do work for 20 seconds. Then get on the T2B.
Rx+:
Wallballs 30/20
Extra Work
4.1: Metcon (No Measure)
3 sets:
8 GH Raises @ 2211
Rest as needed
8 Barbell Good Mornings @ 2211
(focus on perfect positioning and hamstring activation, don’t worry about depth)
Rest as needed
4.2: Metcon (No Measure)
3 rounds for quality:
2 Wall Climbs
:30 Hollow Rock (or hold)
:30 Arch Rock (or hold)
The post Bandit CrossFit WOD–Wednesday, August 17, 2016 appeared first on Bandit CrossFit.
