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Bandit CrossFit WOD–Friday, May 6, 2016

Announcements

No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

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Warm-up

Back Squat Warmup (No Measure)

1-2 rounds

10 Kneeling Glute Mobilization

10 Overhead Lunges (single arm/opposite leg/in place)

10 Sling Shot Squats 23×1

10 Kettlebell Squat and Reach

Strength

2: Metcon (Weight)

3×8 @ 70% of 1RM Back Squat, 2 min rest

Conditioning

3: Metcon (No Measure)

EMOM x 20 min

1st: 5 Hang Power Clean (135/95)

2nd: 10 TTB

3rd: 7 Deadlift (135/95)

4th: 2-4 Wall Walks

Extra Work

4: Metcon (No Measure)

4.1) 50 GHD Situps (try for ME set in first set—only if advanced, if back hurts, do not continue.

4.2) 4×4 Candlestick levers

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