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Bandit CrossFit WOD–Monday, September 19, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Snatch Balance (3×5-7, building up, but not too heavy)

Strength

2: 3-Position Snatch (1 set E2MOM 6 MIN (3 sets) @ 60%)

high-hang, hang above knee, just below the knees

2.2: Snatch (E2MOM 16 MIN (8 sets) 2 reps, building)

Start with 60%, no fails, raise by 5-10% each rep, if you fail, do not go up. This is not to max out, but to get some good quality work in with good technique.

Conditioning

3: Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
For burpees, find a bar above you (try to get at least 6″ above your reach) and touch it for every rep.

Muscle Up Scale: Use ring thing or floor or box scaling. If you can’t do the box or floor, then do 7 ring rows and 7 dips.

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