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Bandit CrossFit WOD–Friday, October 7, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Front Squat Warmup (No Measure)

2 rounds:

10 Kneeling Glute Mobliization (each side)

10 Spiderman Lunge Hands Elevated/Rotation (each side)

Banded Front Rack Stretch :30 sec hold

10 Front Squat with BB

Strength

2: Front Squat (5 MIN EMOM (see below for loads and reps))

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Log the set at 80%

Rest one minute after this and then go to the next part (E2MOM for 10 MIN)

2.1: Front Squat (10 MIN E2MOM (see loads and reps below))

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 – 90+% x 1 rep

*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

Log the weight that you get the heaviest single.

Conditioning

3: Metcon (2 Rounds for time)

Two sets for times of:

Assault Bike 100/70 Calories

40 Pull-Ups

Rest 6 minutes between each set

These sets shouldn’t take any longer than 10 minutes each. So, if you’re weak on the bike, then cut the calories to something that you could reasonably finish in five-seven minutes. If the pullups will cause you to do small sets of ones and twos, then you should scale the pullups accordingly.

Rx+: C2B Pullups

Log both times.

Extra Work

4: Metcon (Time)

Optional Conditioning:

Four rounds:

Run 300 meters @ 80%

Run 300 meters @ 50%

Run 600 meters @ 80%

Walk 100 meters

Log total time

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