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Bandit CrossFit WOD–Friday, May 1, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Metcon (Weight)

10 Min EMOM:

1st minute: (1) 2 Position Snatch (above knee, below knee) at 50-60%. This is technique work. So prioritize that over weight.

2nd minute: (4) Snatch First Pulls. Use the same weight. This is technique work.
Load the bar. The lead coach will go over the first pull and give you some time to practice/warm up before we start the EMOM.

Conditioning

3: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
You may kip.

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