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Bandit CrossFit WOD–Tuesday, August 26, 2014

Main – CrossFit

If you want to buy one of the pork butts for the DHS Cross Country team, I have to know by 12 p.m. today. They are $40 and you can pick them up Friday at the d’Iberville Community Club by Warrior Stadium from 3-10 p.m.

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1: Crossover Symmetry (No Measure)

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

2: Squatting Quad Clean Warm up (No Measure)

Strength

3: Power Clean + Clean + Power Jerk (EMOM x8 @ 70% then EMOM x 4 @ 75%)

75% of 1RM Power Clean

Conditioning

4: 2k Row (Time)

Max Effort 2k Row
Notes: We have put in A TON of work on the rowers every Tuesday this whole summer. If you have been here and put in the work, you should be really stoked to get a new PR tomorrow. Before you attempt it, row 4-5 minutes at an easy and slow pace just to get loose. Get a sip of water, clear your mind, and then get after it!

Here’s some tips on how to make the most of this time trial:

10 hard strokes right out of the gate to get the flywheel moving, then settle into a hard, but holdable pace (likely your best 2k pace ever) until 1250m. Then increase your stroke rate and pace enough to make you uncomfortable. At 300m-250m left, hit the gas pedal. The last 100m should feel like the longest 20 seconds of your life.

Here’s some more info on the 2k from Concept 2: http://www.ergrowing.com/crash-your-2k-erg-score-test-strategy/

The post Bandit CrossFit WOD–Tuesday, August 26, 2014 appeared first on Bandit CrossFit.

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