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Bandit CrossFit WOD–Monday, November 9, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Snatch (Work up to a heavy snatch (no more than 90%))

2.2: Snatch Grip Behind the Neck Push Press (2×2 @ Today’s snatch weight. (use rack))

2.3: Snatch First Pull (3×3 @ today’s snatch weight)

Conditioning

3: Metcon (Time)

For Time:

20 Thrusters, 95/65

20 Deadlift, 95/65

20 Jerks, 95/65

20 OHS, 95/65

20 Front Squats, 95/65

Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

Extra Work

4: Gymnastic Pull Conditioning (Time)

21-18-15-12-9-6-3 unbroken C2B Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set. This means you may have to scale the workout so you can do it properly.

Scale this as necessary. If you cannot do large sets of C2B, then do regular kipping. If you can’t do regular kipping, do ring rows. Also, feel free to change it up and progress from gymnastics kip to butterfly, etc.

Just be sure to make note of what you work on.

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