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WOD

Bandit CrossFit WOD–Monday, June 30, 2014

Published by on June 30, 2014 5:00 am

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: (No Measure)

2 rounds

20 Wall-facing squats (hands over head)
3/3 (l/r) Turkish Get Up (HAP, DB or KB)
10 GH Raises
5 Strict Pullups
:30 Lsit hold (as difficult as possible)
Turkish Get Up: http://www.youtube.com/watch?v=GdAXt7YyGe0

For more, check out a full video of the TGU in the CrossFit journal: http://journal.crossfit.com/2012/06/turkish-get-up-series-p2.tpl#_login

It is free to have a CrossFit Journal subscription. I highly recommend you get one. There are tons of resources here, and more importantly, they are resources that can be trusted.

Strength

3.1: High Bar Back Squat (1×10 @ 50% 1RM)

3.2: High Bar Back Squat (1×10 @ 55%)

3.3: High Bar Back Squat (1×10 @ 65%)

3.4: High Bar Back Squat (1×10 @ 75%)

Conditioning

4: Metcon (Time)

3 Rounds (For Time)
12 Cal Airdyne
6 DB Burpee Thrusters (55/35)

No Rest

3 Rounds (For Time)
20 Alt Pistols
10 Alt DB Snatch (70/55)
Log total time for both pieces.

You’re gonna love DB Burpee Thrusters: http://www.youtube.com/watch?v=B9dy9HCKNaU

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