Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Strength
Do the following sets every 90 seconds:
2.1: Front Squat (1×6 @ 50%)
2.2: Front Squat (1×5 @ 60%)
2.3: Front Squat (1×4 @ 70%)
2.4: Front Squat (1×4 @ 80%)
2.5: Front Squat (1×3 @ 85%)
2.6: Front Squat (1×2 @ 90%)
2.7: Front Squat (1×2 @ 95%)
2.8: Front Squat (1×10 @ 60%)
Conditioning
3: Metcon (2 Rounds for reps)
AMRAP in 6 min:
7 Power Snatch (95/65)
5 Burpees
3 Ring Dips
Rest 3 min
800 meter run
Rest 2 min
AMRAP in 6 min:
60 KB Swings (53/35)
30 Power Clean (95/65)
Max Shoulder taps in remaining time
Level 4:
Do Bar MU instead of ring dips
Run 4 minutes max distance
Do max distance handstand walk instead of shoulder taps.
Level 2:
Power Snatch/Power Clean 85/55
Shoulder taps on box if necessary
Level 1:
Power Snatch/Power Clean 75/35 or below
Box Dips
Scale kettlebell
Max effort plank hold in remaining time
Notes:
There will be a continous clock. You will need to keep up with your own rest after the 800 meter run, and be conscious of your own start time and finish time for the second AMRAP.
4: 800m Run (Time)
Max Effort 800m Run
Log your 800 meter run time here.
The post Bandit CrossFit WOD–Wednesday, December 10, 2014 appeared first on Bandit CrossFit.
