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WOD

Bandit CrossFit WOD–Tuesday, June 30, 2015

Published by on June 30, 2015 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Clean Warm up (No Measure)

Also, do jerk warmup in front rack only.

2: Split Jerk Foot Work Drill (No Measure)

Demo: https://vimeo.com/91410258

2-3 sets of 8-10 reps, on coaches cue

Strength

3: Metcon (Time)

EMOM 10 Minutes

1st: 1 Hang Clean + 1 Clean + Front Squat

2nd: 2-3 Jerks (2 second pause in bottom of the dip)

Use moderate weight. Do a couple warm up sets.

Conditioning

4: Metcon (Time)

For Time:

1 Rd of DT

75x Double Unders

1 Rd of DT

75x Double Unders

1 Rd of DT

75x Double Unders

1 Rd of DT

*1 Rd of DT is

12x Deadlifts 155/105

9x Hang Power Cleans 155/105

6x Push Jerks 155/105

Scale weight as necessary. Technique should not suffer and you should be able to move quickly and efficiently.

You may only use one bar for this work.

For double unders, do two minutes practice for each 75.
Back Story:

“DT” is a CrossFit “named” hero workout that consists of five rounds.

More on DT: http://www.crossfit.com/mt-archive2/004622.html

Watch Annie Thorisdotter as she does the entire DT with the “men’s” RX weight in 8 min, 27 sec: https: //www.youtube.com/watch?v=nwaJL0B2pt8

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