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WOD

Bandit CrossFit WOD–Friday, September 30, 2016

Published by on September 30, 2016 5:00 am

Bandit CrossFit – CrossFit

I am tricking you into coming today with the lifting.

In all seriousness, please don’t skip today because of the run. I need to know where we are with our 5k. If you can’t do it at the gym, please do it at home and log your scores.

View Public Whiteboard

Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Snatch (7 MIN EMOM, 2 reps, building)

Start at 50%, build as you go. Stay where you feel comfortable.

3: Clean and Jerk (7 MIN EMOM, 2 reps, building)

Start where you leave off with snatch.

There is no rest between the two lift sessions, so this means this is really a 14 min EMOM.

Test

4: Strict Pullup Density Test (3 Rounds for reps)

For max reps:

90 seconds of Strict Pullups

Rest 60 seconds

60 seconds of Strict Pullups

Rest 60 seconds

30 seconds of Strict Pullups

Note reps achieved for each set.

5: 5k Run (Time)

Max Effort 5k Run

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