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Bandit CrossFit WOD–Monday, December 29, 2014

Main – CrossFit

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Warm-up

Please make sure to do standard Bandit Warmup before class:

1. Run/row/AB 3-5 minutes

2. Pass throughs

3. Dislocates

4. Hip Circuit

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Strength

Rest as needed between sets.

Warm up to 60% with the following:

2×5 Barbell Only, tempo 35×1

1×3 35-40%, tempo 33×1

1×3 50%, tempo 31×1

3.1: High Bar Back Squat (1×3 @ 60%)

3.2: High Bar Back Squat (1×3 @ 70%)

3.3: High Bar Back Squat (1×2 @ 80%)

3.4: High Bar Back Squat (1×1 @ 85%)

3.5: High Bar Back Squat (1×1 @ 90%)

3.6: High Bar Back Squat (1×1 @ 95%)

3.7: High Bar Back Squat (1×1 @ 100% or more)

Conditioning

4: Metcon (Time)

21-18-15-9-6-3

Power snatch

Burpees over bar

Weight should be scaled to about 40% of your 1RM Snatch. Please note your weight in the comments. Everyone is RX on this. But, you will all have different weights. If you do not know what your 1RM is, you should choose a weight that you can do sets of 10-15+ with–that means it should be light and fast. This work shouldn’t take you more than 10-15 minutes. Please do some warm up sets to test the weight.

If you are having trouble from the floor, the Coach will ask you to work from the hang.

Level 4, do 95/65#.

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