Main – CrossFit
Warm-up
We must move efficiently and quickly through today’s warmup. There’s a lot to be done.
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2a: Overhead Squat (3×10, HAP, tempo 25×1)
2b: Weighted Glute Bridge (3×10, HAP, tempo 31×4)
https://www.youtube.com/watch?v=3m75lHgzxpI
Strength
3.1: High Bar Back Squat (1×10@ 50%)
3.2: High Bar Back Squat (1×8@ 75%)
3.3: High Bar Back Squat (1×6 @ 80%)
3.4: High Bar Back Squat (1×4@ 85%)
3.5: High Bar Back Squat (1×2 @ 90%)
3.6: High Bar Back Squat (1×1 @ 100%)
Conditioning
4: Metcon (Time)
Three Rounds:
5 Cal Row
10 Alt. KB Snatch 53/35
5 Burpee over the box jump 24/20
10 Pistols
5 Toes to Bar
The post Bandit CrossFit WOD–Monday, August 18, 2014 appeared first on Bandit CrossFit.