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Bandit CrossFit WOD–Friday, December 20, 2013

Main – CrossFit

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Warm-up

1) Ankle Flexion
2) Quad/Hip Flexor Foam Roll/Lacrosse Ball
3a) 2×12 Reverse Hyper
3b) 2×10 Banded duck walks (hands behind head)

Strength

1a: Front Squat (4×2 @ 94% of Tuesday’s weight)

1a: High Bar Back Squat (4×4 @ 94% of Tuesday’s weight–rest 60 sec)

Perform 4 sets of 2 FS and 4BS. There is no rest between front squat and back squat. Front squat 2x, rerack the bar, then backsquat 4x.

Warm-up

1) Shoulder series with plates
2) Shoulder Barbell Smash
3) Shoulder series with bands

Conditioning

“Calamity Jane” (Time)

4 Rounds:

400 meter run
3 Rope Climbs
6 Power Snatch 135/75 (Rx+ 155/95)
9 Ring Dips
The first in our series of Bandit Benchmark WODs named after famous Bandits.

The post Bandit CrossFit WOD–Friday, December 20, 2013 appeared first on Bandit CrossFit.

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