Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
2 rounds:
10 Good Mornings
10 Russian KB Swings
10 cal ski erg
Strength
2a: Deadlift (Wendler 5,3,1)
Wendler 5/3/1 –
start with a warm-up for 3 sets
40% x5
50% x5
60% x3
Then:
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps
(As many reps as possible, MUST be more than 1)
2b: Shoulder Press (Wendler 5,3,1)
Wendler 5/3/1 –
start with a warm-up for 3 sets
40% x5
50% x5
60% x3
Then:
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps
(As many reps as possible, MUST be more than 1)
Conditioning
3.1: Metcon (No Measure)
4 rounds:
15 second max ABike
10 Wall balls
Rest 60 Seconds
-Rest 3 minutes-
Max effort 1K Row
Log your 1K row time below.
3.2: 1000m Row (Time)
Max Effort 1000m Row
The post Bandit CrossFit WOD–Wednesday, September 9, 2015 appeared first on Bandit CrossFit.
