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WOD

Bandit CrossFit WOD–Wednesday, August 31, 2016

Published by on August 31, 2016 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

5-10 MIN AMRAP:

10 Walking Lunges

200 Meter run

10 Bent over DB or KB row

Strength

2: High Bar Back Squat (15 MIN to find today’s 1RM)

2.2: High Bar Back Squat (6 MIN, E2MOM, 3 reps at 80-85%)

Conditioning

3: Metcon (Weight)

16 MIN EMOM:

1st – 10 Burpees

2nd – 5 Power Cleans

Choose the weight, note the weight in the comments. Don’t do singles. Do, five cleans in a row.

Also, don’t choose too heavy of a weight that you end up having to take plates off. Stick with a weight you can keep moving with.

Extra Work

4: Metcon (No Measure)

4.1) 3 MIN AMRAP: Banded March

4.2)

3 rounds: (not for time)

10 Single Leg DeadLift (each leg)

10 Ring Pushups

:30 Hollow Rock

rest as needed

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