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Bandit CrossFit WOD–Friday, August 15, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2a: Metcon (No Measure)

Squats with slingshot

3×10, Tempo 25×1

2b: Reverse Hypers (3×12, HAP)

Conditioning

We’ve been working on our deadlift in a controlled situation for several weeks now. Today we’re going to do them in one of my favorite WODS, “DT.” If you’re still struggling with the technique, I want you to go very light today. If you’re having too much trouble, we’ll change the deadlift to rowing 10 calories per round. Then, we’ll have a cash out of 5×5 deadlift at a light weight so you can still work on them.

3: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

4: DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
Level 2.5: 135/95#
Level 2: 115/85# (or less)
Level 1: 95/45# (or less)

Level 2.5 is for those who can do more than level 2 but not quite at level 3. In case you haven’t figured it out yet, you do whatever weight you are capable of doing and safely. That will forever be the case as we all have so many different strengths. This is your workout. Not anyone else’s.

While you’re doing this workout, I’d like you to think about the hero it was named after, USAF SSgt Timothy Davis. This workout was first posted on CrossFit.com on April 14, 2009. DT was killed on February 20, 2009, by an IED while supporting Operation Enduring Freedom. He was 28 years old and left behind a wife and one year old son, at the time.

See here: http://www.crossfit.com/mt-archive2/004622.html

The post Bandit CrossFit WOD–Friday, August 15, 2014 appeared first on Bandit CrossFit.

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