Main – CrossFit
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
Warm up to your first set. When you start the first set, do the following sets every 60 seconds.
3.1: Front Squat (1×5 @ 60%)
3.2: Front Squat (1×3 @ 70%)
3.3: Front Squat (1×2 @ 80%)
3.4: Front Squat (1×1 @ 90%)
3.5: Front Squat (1×5 @ 75%)
3.6: Front Squat (1×3@ 85%)
3.7: Front Squat (1×1@ 95%)
Conditioning
4: Metcon (2 Rounds for reps)
AMRAP in 6 min:
5 Thrusters (95/65)
5 OHS (95/65)
*ascend in rep to 10,10, then 15,15, etc until time is up
Rest 6 min
AMRAP in 6 min:
Max Distance Row
NOTES:
OHS and Thrusters must be perfect. If you are unable to do these perfectly, please do not attempt to do the “RX” weight. If your technique falls apart, please do not hesitate when a coach asks you to reduce your weight.
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