Bandit CrossFit WOD–Wednesday, August 26, 2015

Bandit CrossFit – CrossFit

Please spend a few minutes calculating your deadlift and shoulder press set weights before class starts. You cannot use WODIFY to find your set weights because we are working from 90% of our 1RM.

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Warm-up

1: Metcon (No Measure)

2 rounds:

10 Good Mornings,

10 Sling Shot Squats

10 Bottoms Up Kettlebell Press

Strength

2a: Deadlift (5×5 )

Warmup:

1×5 @ 40%,

1×5 @ 50%,

1×3 @ 60%,

Wendler 5’s

1×5 @ 65%,

1×5 @ 75%,

1×5+ @ 85%

Remember the number you use to find your weights is 90% of your true 1RM.

Also, the last set is 5+.

2b: Shoulder Press (5×5)

Warmup:

1×5 @ 40%,

1×5 @ 50%,

1×3 @ 60%,

Wendler 5’s

1×5 @ 65%,

1×5 @ 75%,

1×5+ @ 85%

Remember the number you use to find your weights is 90% of your true 1RM.

Also, the last set is 5+.

Conditioning

3: Metcon (Time)

4 rounds

12 OHS 95/65 (PERFECT TECHNIQUE)

9 Ring Dips

6/3* Strict Pullups

50ft OH Walking Lunge 45/25# plate

*3 for women/6 for men

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