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Bandit CrossFit WOD–Monday, March 14, 2016

Bandit CrossFit – CrossFit

If you need to do the Open today, please text Janice to let her know when you can come.

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Warm-up

Bandit Barbell Clean Warm up (No Measure)

2: Metcon (No Measure)

2-3 sets at a steady pace:

– 8 Scap pullups

– 6 Perfect hollow/arch kips

– 4 Strict Pullups

– 6 Kipping Pullups (any kind)

– :20 sec L-Sit Hang from bar

Conditioning

3: Metcon (2 Rounds for reps)

4 min AMRAP:

10 Hang Power Clean (96/65)

:30 Plank Hold

10 Pushups

rest 1 min

4 min AMRAP:

10 Thrusters (95/65)

:30 Superman (Arch) Hold

10 Box Jump (24/20)

You must score both AMRAPs separately.

The score is kept in total reps. One round is worth 20 points. No score for plank or superman.

Weightlifting

4: Snatch+OHS (4×1+1 @85%, 60 sec rest)

Work up to 85% of snatch and then complete 4 sets of 1 Snatch + 1 OHS, rest 60 sec between efforts

OHS must be perfect. If it isn’t, then do power snatch only. Then do two OHS with barbell or PVC (use box if needed).

If you don’t know what 85% is then work up to something reasonably heavy, but that you won’t miss. If you miss, you have gone too far.

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