Bandit CrossFit – CrossFit
Please spend a few minutes calculating your deadlift and shoulder press set weights before class starts. You cannot use WODIFY to find your set weights because we are working from 90% of our 1RM.
Warm-up
1: Metcon (No Measure)
2 rounds:
10 Good Mornings,
10 Sling Shot Squats
10 Bottoms Up Kettlebell Press
Strength
2a: Deadlift (5×5 )
Warmup:
1×5 @ 40%,
1×5 @ 50%,
1×3 @ 60%,
Wendler 5’s
1×5 @ 65%,
1×5 @ 75%,
1×5+ @ 85%
Remember the number you use to find your weights is 90% of your true 1RM.
Also, the last set is 5+.
2b: Shoulder Press (5×5)
Warmup:
1×5 @ 40%,
1×5 @ 50%,
1×3 @ 60%,
Wendler 5’s
1×5 @ 65%,
1×5 @ 75%,
1×5+ @ 85%
Remember the number you use to find your weights is 90% of your true 1RM.
Also, the last set is 5+.
Conditioning
3: Metcon (Time)
4 rounds
12 OHS 95/65 (PERFECT TECHNIQUE)
9 Ring Dips
6/3* Strict Pullups
50ft OH Walking Lunge 45/25# plate
*3 for women/6 for men
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