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Bandit CrossFit WOD–Monday, November 17, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Strength

This is a deload week. Next week, we will return to heavy squatting.

Do the following sets every 60 seconds:

3.1: High Bar Back Squat (1×10 @ 50%)

3.2: High Bar Back Squat (1×8 @ 60%)

3.3: High Bar Back Squat (1×6 @ 70%)

3.4: High Bar Back Squat (2×4 @ 80%)

Conditioning

4: Metcon (3 Rounds for reps)

3 parts:

Part 1:

AMRAP in 3 min:

8 Deadlift (115/75)

7 Hang Power Snatch (115/75)

6 Shoulder To Overhead (115/75)

Rest 90 sec

Part 2:

400 meter run

Rest 90 sec

Part 3:

AMRAP in 3 min:

35 DU

10 Alt Jumping Lunges

Notes:

Level 2:

95/55# DL, HPS, S20

If you cannot do DU, then you may double the number and do singles.

Level 1:

75/35# DL, HPS, S20

If you cannot do DU, then you may double the number and do singles.

Instead of jumping lunges, lunge in place.

For run log total seconds. For example, if your time is 1:37, your score is 97.

You will need to keep up with your own time. There are plenty of timers. Grab one, or use your phone.

The coaches will set the clock and keep it running if you want to use it to time your rest.

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