Bandit CrossFit WOD–Wednesday, November 12, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Strength

Do the following sets every 60 seconds.

3.1: Front Squat (1×5@ 50%)

3.2: Front Squat (1×3 @ 60%)

3.3: Front Squat (1×3 @ 70%)

3.4: Front Squat (1×2 @ 80%)

3.5: Front Squat (3×1 @ 85% )

3.6: Front Squat (1×1 @ 90%)

3.7: Front Squat (2×1 @ 95%)

3.8: Front Squat (1×1 @ 95%)

Conditioning

4: Metcon (2 Rounds for time)

Conditioning

3 Rounds AFAP:

30 Wall Ball (20/14)

3 Rope Climbs (first one legless as able)

Rest 6 min:

3 Rounds AFAP:

12 Shoulder to OH (135/95)

12 Ring Dips

75ft HS Walk

Level 2:

Part 1: Only 2 rope climb

Part 2: 115/75 S20

Ring dips with bands or dip horn

25 Shoulder taps

Level 1:

Part 1: Scaled Rope Climbs (up-downs 2 for every one rx climb)

Part 2: 75/35 S20

Box dips

:30 second handstand hold

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