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Bandit CrossFit WOD–Friday, September 11, 2015

Bandit CrossFit – CrossFit

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Weightlifting

1: Box Squat (Wendler 5/3/1)

Demo: https://www.youtube.com/watch?v=k5BJbiguxOc
(Wendler 5/3/1) –

start with a warm-up for 3 sets

40% x5,

50% x5

60% x3

Then:

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 3 reps

95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)

Conditioning

Pre Helen Warmup

2 rounds

5-7 Scapular Depressions

3 Strict Pullups+3 Kipping Pullups

5-7 Kettlebell Swings

100 meter run

2: Helen (Time)

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

The post Bandit CrossFit WOD–Friday, September 11, 2015 appeared first on Bandit CrossFit.

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