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Bandit CrossFit WOD–Friday, July 15, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (Weight)

Every 2 minutes, for 10 minutes (5 sets):

20 Walking Lunges (Double KB Front Rack)

Log how much weight you used. (Not total, just the weight of one KB).

Strength

2: Front Squat (6×3, 80-85%, tempo 15×1)

Tempo and technique are more important than the weight. This is our first week of earning our right to squat heavy. If you can’t hold the weight in the bottom for an absolute solid five seconds counted by a clock, then you should lighten the load. If your technique is off, you need to lighten the load. This work is very important, and it is important that you do it exactly as we have intended. Please try to come in and do it. Or, do it on your own.

A note about the “bottom” of the squat. This is not intended for you to go to the absolute bottom where you lose tension. You should certainly go below parallel, but only until the point that you can still hold tension.

Conditioning

3: Metcon (Time)

For time:

40/30 Calories of Assault Bike or Rowing

30 Dumbbell Thrusters

20 Box Jump-Overs (24/20)

Log the weight of dumbbells in the comments.

Extra Work

4.1: Bench Press (15 MIN EMOM x 3 reps)

Work up to a reasonable weight and hold the same weight across the five sets.

4.2: Metcon (Calories)

10 minutes of Assault @ 60%

Followed by…

Eight sets of:

90 seconds of Assault Bike

Rest 90 seconds

Goal is to maintain the same or more RPM as last week’s 30 second sprint intervals

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