Bandit CrossFit WOD–Wednesday, March 25, 2015

Main – CrossFit

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Warm-up

1: Bandit Daily Warm up (No Measure)

Run, row, or airdyne

10 Pass Throughs

10 Rotational Dislocates (each side)

Hip Circuit

Strength

2a.1: Close Grip Bench Press (1×10, rest 90 sec)

2a.2: Close Grip Bench Press (1×8, rest 90 sec)

2a.3: Close Grip Bench Press (1×6, rest 90 sec)

2a.4: Close Grip Bench Press (1×4, rest 90 sec)

2a.5: Close Grip Bench Press (1×2, rest 90 sec)

2b: Bent Over Row (5×8, rest 90 seconds, use barbell)

Conditioning

Conditioning is two parts today. Rest between the two is minimal.

If necessary, we can split the class in two groups and do the parts opposite one another.

3.1: Metcon (AMRAP – Rounds and Reps)

Part 1:

10 min AMRAP @70-80%

10 AbMat situps

50ft Farmers walk – tough weight selection

Farmer carry counts as (1) rep. You must finish it to count it.

Each round is a total of 11 reps.

3.2: Metcon (AMRAP – Rounds and Reps)

Part 2:

10 min AMRAP @70-80%

2 Wall walks

4 Burpee box jumps – 24/20″

8 Weight GH hip extension – 25/10# plate

Each round is worth 14 reps

Notes

-Hold plate tight against sternum on GH hip exten.

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