Bandit CrossFit WOD–Monday, August 3, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

Warmup:

1a) 2×10 Good Morning

1b) 2×10 Sling Shot Squats 23×1

Strength

2a: Deadlift (1×3+ @90%)

Do the following sets:

1×5@70%;

1×5@75%;

1×3@80%;

1×3@85%;

1×3+@90%

Remember, you are working at 90% of our 1RM for these sets. I have some charts in the gym that will make it easier for you to calculate your total for each set.

Also, alternate deadlift and press.

2b: Shoulder Press (1×3+ @ 90%)

Do the following sets:

1×5@70%;

1×5@75%;

1×3@80%;

1×3@85%;

1×3+@90%

Please alternate these sets between the deadlift.

Conditioning

3: Metcon (Time)

21-15-9

Power Clean 135/95

Push Press

Strength

4: Suitcase Hold (4x :30-:60 seconds each side)

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