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Bandit CrossFit WOD–Monday, January 11, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Conditioning

2: Metcon (Time)

PART 1:

For time:

30 Snatches, 95/65

30 Clean and Jerks, 95/65

30 Thrusters, 95/65

Rx+: 135/95

3: Metcon (Time)

PART 2:

4 RFT:

12 OHS, 65/45#

12 TTB

Rest 2 minutes between rounds

Rx+: 95/65# and six rounds instead of four.

You should not take any more than 2 minutes per round. If it is taking you much longer to complete each round, you need to modify what is holding you back. This workout is intended to be an aerobic workout with about a 1:1 rest. You should be moving at a very steady and continuous pace throughout. Doing single toes to bar reps does not fit that prescription.

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