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Bandit CrossFit WOD–Monday, September 29, 2014

Main – CrossFit

Back to work. We are on regular scheduled classes tomorrow.

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Snatch Warmup (No Measure)

Strength

3: Snatch (1 RM Snatch in 15 minutes)

If you competed in Beach Brawl, do not do this. Work on mobility.

Beach Brawlers: log your max, if you PRd. Also, write in the comments that you did it at the beach brawl.

RX competitors log your Beach Brawl performance seperately on “athlete performance” as you did hang snatch.

4: High Bar Back Squat (4 min EMOM, 3 reps @ 85%)

Beach Brawlers. It’s OK if you don’t feel like 85% today. Just do a weight that you feel comfortable with.

Conditioning

5: Metcon (5 Rounds for reps)

1 min ME DU
20 Alt Pistols AFAP
rest 30 sec

1 min ME TTB
20 Alt Pistols AFAP
rest 30 sec

1 min ME Burpees
20 Alt Pistols AFAP
rest 30 sec

1 min ME Box Jump Overs (24/20)
20 Alt Pistols AFAP
rest 30 sec

1 min ME Wall Ball (20/14)
20 Alt Pistols AFAP
Log your total reps (do not count pistols) for each round. If you don’t get any double unders, just put 0. You may not count singles.

Also, make note of what scaling, if any, you used for each of these.

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