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WOD

Bandit CrossFit WOD–Wednesday, November 9, 2016

Published by on November 9, 2016 6:00 am

Bandit CrossFit – CrossFit

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Warm-up

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

Strength

2: Metcon (Weight)

2 position clean + 1 jerk

5 sets

2@ 65%

3@ 70%

The 2 positions are mid hang and floor.

Do 2 cleans and then 1 jerk.

Log the heaviest weight you use.

Conditioning

3: Metcon (Time)

2 rounds for time:

1.5 mile run

15 Squat Clean Thrusters 135/95

Rx+: 155/105

If you cannot run, then row 2500meters.

Extra Work

4: Metcon (Weight)

3 rounds NOT for time of:

15 GHD Sit-ups

OH Carry, pick load, 50 ft

Log your weight.

5: Metcon (Weight)

Farmers Carry : 2x 200 m

Each for time:

Farmers Carry: 2x 200 m

Rest as needed between efforts.

Choose a weight and implement that you can carry the whole 200 meters without stopping.

Log your weight.

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