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Bandit CrossFit WOD–Monday, January 5, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

Strength

2: Metcon (No Measure)

EMOM x 10 min:

Even min: 3 BS @ 80%,

Odd min: 100m row for time

If you must go in two heats because of rack space, do that. But, try to work it out where you are paired with a similar person in squat weight so you can make a quick change on the plates. This way, two people can go at one time by simply changing up the order of what comes first for each partner.

For example, Sarah and Misty can pair up. Their squat difference is the matter of changing one or two small plates. So, Sarah will squat with her 80% on minute one, while Misty rows. Then, on minute two, Misty will pop off, or on, the plates for her weight, and squat while Sarah rows.

Conditioning

3: Metcon (AMRAP – Reps)

AMRAP in 15 min:

20 GTO (95/65)

40 DU

15 GTO (115/75)

40 DU

10 GTO (135/95)

40 DU

5 GTO (165/115)

40 DU

ME GTO in remaining time (185/135)

Scale this weight and movement (floor, hang, high hang/power) on GTO accordingly to your strength and technique ability. The final GTO ME set should be somewhere around 60% of your 1RM clean and jerk. This means that 185# was presecribed for someone who has a 300# clean and jerk. You are bastardizing the intent of this workout if you insist on doing the final 185#, but you have a 245# clean and jerk 1RM.

You must change your plates as you go. So, have all your weight changes out and ready to go.

If you don’t have doubles, then multiply and do singles. However, you owe five minutes of double under practice today.

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