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Bandit CrossFit WOD–Friday, August 14, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: 5 Minute Squat Warmup (No Measure)

1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA

2) Spiderman Lunge and Hip Rotation:

https://youtu.be/rh5dwl61B00

3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHU

2: Metcon (No Measure)

2a: 2×10 Goblet Squat, tempo 23×1

2b: 2×10 (5 each side) KB Front Rack Walking Lunge

Strength

3: Box Squat (E2MOM)

Demo: https://www.youtube.com/watch?v=k5BJbiguxOc
Every 2 minutes on the minute:

1×5 @75%

1×4 @80%

1×3 @85%

1×2 @ 90%

1×1+ @ 95%

Remember, you will find your weight for each set by using 90% of your 1RM.

So, if my 1RM is 100#, then I will use 90# to find my weights for each set.

For example, the first set will be 90x.75=67.5 lbs.

Please have this ready when you come in the gym. I have the chart you can use to look at your numbers, but you will want to write them down somewhere ASAP.

Also, please don’t forget, the last set will be as many reps as you can do.

Conditioning

4: Metcon (Time)

5 Rds for time:

6 Power Cleans 135/95

9 Box Jumps 24/20 *step down each time

12 Abmat Situps

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