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Bandit CrossFit WOD–Friday, May 16, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Justin Thacker’s Three Part Pause Drill (No Measure)

http://youtu.be/eGJLekHScNo

Strength

3: Snatch + Hang Snatch (4x 1+1 @ 85-90% — rest 90 sec)

Skill

4: Handstand Walk (1X 250 ft handstand walk)

If you can’t walk on your hands, do shoulder taps.
If you can’t do shoulder taps, do handstand holds.
Also practice kicking up into a handstand.

Conditioning

5: Metcon (Time)

5 rounds

6 UB Power Clean (move up in weight each round)
8 Box Jump Over 30/24
100 meter sprint

Rest 3 min between rounds, log total time minus rest. Log weights used in comments.

Note:
1. UB means UB. If you have to put it down, you are not getting the desired effect from this workout.
2. Use the rest time to change your weight on the power clean.

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