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Bandit CrossFit WOD–June 11, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

2: Metcon (No Measure)

2a) 2×10 Sling Shot Squats, tempo 23×1, rest 20 seconds

2b) 2×10 (each arm) Powell Raises, rest 60 seconds

Test

3: AMRAP Air Squats–1 Minute (AMRAP – Reps)

Do as many air squats as possible in one minute.

Don’t count bro reps. All reps must be below parallel in bottom and fully locked out hips at the top.

In other words, pursue quality over quantity.

Gymnastics

4: Metcon (No Measure)

1) 10 x 3 2″ Deficit HSPU ( Pike position on 30″ box)

https://instagram.com/p/zjVDpqPDZO/?taken-by=seancarllind

* finish with head between shoulders/Pull chest towards box*

*Place abmats underneath to adjust depth*

*If too difficult, then no paralltes, just have head touch floor*

* If at all possible, knees are not allowed to touch box, only feet*

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2) 4 x 15 ( Weighted: 25-45lbs) Support Shrugs:

Single bar or Parallel bars

https://instagram.com/p/w72L80vDWt/?taken-by=seancarllind

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3) Pull-up ladder

1 Strict Pull-up + 3 Kipping ( Gymnastics Kip)

2 Strict Pull-ups + 5 Kipping

3 Strict Pull-ups + 6 Kipping

4 Strict Pull-up + 3 Kipping

5 Strict Pull-ups + 5 Kipping

4 Strict Pull-ups + 6 Kipping

3 Strict Pull-up + 3 Kipping

2 Strict Pull-ups + 5 Kipping

1 Strict Pull-ups + 6 Kipping

If possible place DB between feet for the strict pull-ups, but drop for the kipping

( weight can be increased each round but not maximal)

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4) 4 x 1:00 Chinese Planks, Chest Facing Down (+35lbs on small of back)

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