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WOD

Bandit CrossFit WOD–Wednesday, December 23, 2015

Published by on December 23, 2015 6:00 am

Bandit CrossFit – CrossFit

Don’t forget:

No class tomorrow or Friday!!

Merry Christmas!!!

View Public Whiteboard

Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Weightlifting

2: Big Clean Complex (Weight)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Log your highest weight achieved without dropping the bar.

Notes:

-Rest as needed between the sets.

-Goal is to build in weight each set

-High Hang is from the pockets

-Hang is from above the knee
Demo: https://www.youtube.com/watch?v=Ew08AgMtT2g

This is Zach Anderson doing the complex with 260#.

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