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Bandit CrossFit WOD–Monday, September 15, 2014

Main – CrossFit

This week we are starting our Pensacola Beach Brawl Prep. We will be practicing the workouts in our classes.

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Warm-up

1: Crossover Symmetry (No Measure)

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

2a: Side Step with Bands (No Measure)

https://www.youtube.com/watch?v=MhPzAJMEiWQ
3×20 (10 each leg)

2b: Goblet Squat (3×10, HAP, tempo 23×1)

Log weight in comments

Strength

3: High Bar Back Squat (EMOM x8, 2 reps @ 80% of 1RM)

Conditioning

4: Beach Brawl 2014 Ind. WOD#2 (Time)

RX:

10 Thrusters 135/85#
5 Muscle Ups (men)/ 15 Pullups (women)
10 Snatches 135/85#
5 Muscle Ups (men)/ 15 Pullups (women)
10 OHS 135/85#
5 Muscle Ups (men)/ 15 Pullups (women)

———

Scaled:

10 Thrusters 105/65#
10 Burpees over the bar
10 Power Cleans 105/65#
10 Burpees over the bar
10 Front Squats 105/65#
10 Burpees over the bar

The post Bandit CrossFit WOD–Monday, September 15, 2014 appeared first on Bandit CrossFit.

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