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Bandit CrossFit WOD–Monday, May 9, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Front Squat Warmup (No Measure)

2 rounds:

10 Kneeling Glute Mobliization (each side)

10 Spiderman Lunge Hands Elevated/Rotation (each side)

Banded Front Rack Stretch :30 sec hold

10 Front Squat with BB

Strength

2: 3/6 Front Squat/ Back squat (Weight)

6 x 3/6 @85% with 2:00 rest between sets.

Conditioning

3: Metcon (Time)

4 Rounds:

400m run

15 Pullups

10 Ring Dips

15 Kettlebell Swings 53/35#

Log Total Time

Rx+: 5 rounds

Extra Work

Reminder on Extra Work:

This work is written as a courtesy to our members who may want to do some additional skill, core, and gymnastics work on their own time. Coaches must prioritize the classes. Also, coaches may not be able to stay after a class and help you through this work. If you are coming to a 6am, 9am, or 6:30 pm class, you may want to do this work before class, or do it at home. If a coach is unavailable to you in the gym, you can use the Internet to find an instructional video for any of these movements. If you are unsure of something, skip it, and choose another component. Also, please note this work is written for the highest skilled individuals in our gym. Please modify this as needed for your own ability and volume. For example, if 5 minutes is too long for you, then, modify the time. If you can’t hold L-sit with the legs out, then hold L-sit with your legs tucked.

4: Metcon (No Measure)

4.1) 12 min. Alt EMOM

-E – 10 ring rows

-O – 6-10 chin-ups

4.2) 5 sets – kip consistency, try to stay on bar

-2 bar MU + 4 TTB + 2 CTB + 4 PU

4.3) 5 min. Tabata – on bar

:10 sec L-sit hold + :10 sec. hollow hold + 10 sec rest

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