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Bandit CrossFit WOD–Friday, November 21, 2014

Main – CrossFit

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Warm-up

I have noticed that some of you are not doing the standard warmup:

400 meter run (sub row or AD)

10 pass throughs

10 dislocates each side

10 leg swings forward each side

10 leg swings sideways each side

Please do these things and crossover each day before we start the warmup written specifically for our daily work.

1: Crossover Symmetry (No Measure)

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

2: Reverse Hypers (3×12, HAP)

Strength

We are in week 7 of 16 in our deadlift cycle.

3: Deadlift (5×1 @ 85%)

Conditioning

4: Metcon (Time)

4 rounds for time of:

15 KBS 24/16 kg

15 Thrusters 95/65#

Level 4 use 70/53# kettlebells

The post Bandit CrossFit WOD–Friday, November 21, 2014 appeared first on Bandit CrossFit.

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