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WOD

Bandit CrossFit WOD–Tuesday, May 31, 2016

Published by on May 31, 2016 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: High-Hang Snatch

High-Hang Snatch EMOM x 5 min: 3 reps moderate to heavy, at least 60% of 1RM snatch

Conditioning

3: Metcon (Time)

Sprint Partner DT:

10 Rounds Total (5 Rounds Each Partner)

9 Deadlift (155/95)

6 Hang Power Clean

3 Shoulder to OH

Score Total Time

Rx+:

Do all 10 rounds

185/125

Rest 2:1

If you are too wrecked from Murph, do the following:

10 Cal Ski

15 Cal Bike

20 Cal Row

400 meter run

20 Cal Row

15 Cal bike

10 Cal row

Score Total Time

Extra Work

4: Metcon (No Measure)

4.1) 50 GHD situps only to parellel

*any break equals 2 wall walks

4.2) 10 min. band stretching/foam rolling

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