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Bandit CrossFit WOD–Thursday, May 15, 2014

Main – CrossFit

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Warm-up

1: CrossOver Symmetry Iron Scap (No Measure)

WARNING to Nate Pardee and Graham Griffin.

15 Duck Walk penalty if you do not do your Crossover Symmetry today.

2: Reverse Hypers (3×12, HAP — rest 90 seconds)

Strength

3: Deadlift (4x 1.1.1 @ 85% of 1RM)

Do 4 sets of 3 reps. But, take a 15 second rest between the three reps.

Rest two minutes between the four sets.

NOTES:

1. The deadlift is a two-part lift. Do not drop the weight at the top. You are selling yourself short when you do that. This is training. In training, we want to do everything harder AND right!

2. Please warm up to your weight. Do not try to go straight to your 85%.

Conditioning

4: Metcon (Time)

For Time:

Four Rounds

400 meter run
15 Push Press 95/65
25 Situps (sole to sole)

25 minute time cap

The post Bandit CrossFit WOD–Thursday, May 15, 2014 appeared first on Bandit CrossFit.

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