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Bandit CrossFit WOD–Monday, November 18, 2013

Main – CrossFit

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1a: Front Squat (5×4 @75% of 1RM Front Squat)

1a: High Bar Back Squat (5×8 @75% of 1RM Back Squat)

The Front Squat and Back Squat are performed together. So, you will do 4 FS, rack the bar, and then do 8 HBBS right away.

rest for 60 seconds

1b: Ring Rows (4×8, HAP)

This is a superset with your FS/BS. This means you have to lock it up and do work to get it all done. Also, there are only four of these sets, but five FS/BS sets.

rest for 60 seconds

http://gymnasticswod.com/content/ring-row-progression

2.1: AirDyne–ME in 60 second (Calories)

2.1: Chest-To-Bar Pull-ups (1xME)

2.2: AirDyne–ME in 60 second (Calories)

2.2: Chest-To-Bar Pull-ups (1xME)

2.3: AirDyne–ME in 60 second (Calories)

2.3: Chest-To-Bar Pull-ups (1xME)

2.4: AirDyne–ME in 60 second (Calories)

2.4: Chest-To-Bar Pull-ups (1xME)

This is a 4-round piece of work. Please pardon the way I had to set it up in WODIFY. This is to help you log your results (which are different measures, calories for the AirDyne and then reps on the pull-ups) for each round.

This is how your workout will look:

Do 4 rounds for max calories and reps of:

60 second AirDyne (then immediately, get on a bar and do–)
One ME set of C2Bar Pullups

Rest 1:1 between rounds.

Level 2 and under, use whatever band color you need to make challenging strict pull-ups, and do as many STRICT pull-ups as you can. No kipping or hip motion allowed.

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