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Bandit CrossFit WOD–April 22, 2014

Main – CrossFit

If you don’t have a good reason to miss today’s work, we’ll all know you’re a sissy. If you have to miss, I find it super convenient that you don’t need the gym to do all this running.

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Metcon (No Measure)

1a: 3×10 GHD Hip Extension
1b: 3×8 OH Med Ball Throws 14/10
Hip Extension: http://vimeo.com/10162057

Strength

3: Clean and Jerk (Max 2 Clean + 1 Jerk in 10 minutes.)

Work at knees.

Find max 2+1 in 10 minutes.

Conditioning

4: 800m Run (Time)

Max Effort 800m Run
4 rounds of:

800 meter run @ 100% effort
800 meter run @ 50% effort

No breaks. No rest. The 50% effort is the rest. This is four miles total distance.

Substitute rowing (1000 meters 100%/1000 meters 50%) if you’re dealing with leg/foot issues. If rowing hurts, you could always use the AirDyne.

There is a 35-minute time cap. Log your best 800 meter effort, which should most definitely (AKA defiantly, for Nate) be your first one. It will be normal for your times to increase as you continue to run.

Please bring good running shoes. Nanos are not an example of a good running shoe. If you haven’t been to Run-N-Tri yet to find a good-fitting shoe, shame on you! You would be surprised at the foot and leg injuries caused by ill-fitting and improper running shoes.

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