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WOD

Bandit CrossFit WOD–Friday, November 11, 2016

Published by on November 11, 2016 6:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

5-10 MIN AMRAP:

10 Goblet Squats

5 Cal Bike

:30 Samson Stretch

Strength

2: High Bar Back Squat (5×3 @ 70%, rest as needed)

Conditioning

3: Metcon (Time)

For time:

15 Hang Power Snatches, 95/65 lbs

30 Row Calories

12 Hang Power Snatches, 95/65 lbs

24 Row Calories

9 Hang Power Snatches, 95/65 lbs

18 Row Calories

Around 9 minutes is your goal.

Rx+: 135/95

Before workout, do the Snatch Warmup with a barbell.

Extra Work

4: Metcon (Time)

Sled Drag 1 mi

Perform at 70% effort / RPE 13.

90/50# total weight

Goal is 18 minutes.

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