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WOD

Bandit CrossFit WOD–Monday, December 28, 2015

Published by on December 28, 2015 6:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Snatch Warmup (No Measure)

Weightlifting

For today’s lifting, you will set the clock and perform each prescribed lift within the four minute time limit. There is no break between lifts. The clock will run continuously for 20 minutes.

Minute 0-4: Snatch Grip Push Press

Minute 4-8: Snatch Balance

Minute 8-12: Hang Snatch

Minute 12-16: Snatch

Minute 16-20: Front Squat

2.1: Snatch Grip Behind the Neck Push Press (Work up to a heavy single (0-4 min))

There’s a difference between “heavy” and “max” attempts.

Max is everything you have – if it’s ugly, it’s ok.

Heavy means that it is the highest load we can get without loosing technique or positions.

In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days. In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load.

If you’re having a good lifting day, “heavy” could possibly mean you would get into the low 90% range on the lift. But, it’s ok if you don’t get there. The most important thing to remember that

“heavy” is a variable that can have many factors affecting it from day to day or week to week. The technique and effort are the primary concerns.

2.2: Snatch Balance (Work up to a heavy single (4-8 min))

2.3: Hang Snatch (Work to a heavy single (8:00-12:00))

2.4: Snatch (Work to a heavy single (12:00-16:00))

2.5: Front Squat (Work to a heavy single (16:00-20:00))

Conditioning

3: Metcon (Time)

Teams of 2:

2 Rounds for time of:

40 Overhead Squats, 95/65

40 TTB

20 Snatch (must squat), 95/65

20 Bar MU

Split up the work in half. Only one working at a time.

Level 4: 115/80# OHS and snatch

Bar MU Scale: Ring Dips

Note who your partner was in your comments.

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