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Bandit CrossFit WOD–Monday, July 28, 2014

Main – CrossFit

We’ve got an important benchmark today, ME UB kettlebell swings. Please try and make it to get this done today. If you can’t do it today, I’d like you to make this up.

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Weighted Glute Bridge (3×12–HAP, tempo 20×3, rest 1 minute)

https://www.youtube.com/watch?v=3m75lHgzxpI

Strength

3.1: High Bar Back Squat (1×10 @ 50%)

3.2: High Bar Back Squat (1×8 @ 70%)

3.3: High Bar Back Squat (1×6 @ 75%)

3.4: High Bar Back Squat (1×4 @ 80%)

3.5: High Bar Back Squat (1×4 @ 80 %)

3.6: High Bar Back Squat (1×4 @ 85%)

Conditioning

4: ME UB Kettlebell Swings 24/16 kg (AMRAP – Reps)

Complete a Max Effort Set of Unbroken Kettlebell Swings

5: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

25 Double Unders
10 Pushups

If you do not have double unders this will become a 12 Minute double under workout/practice for you.

Strength/Skill

This is optional work to do after the WOD.
I can show you how to set up a band to do this, if needed.

6: Muscle Up Negatives (1 x 10–use band if needed)

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