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Bandit CrossFit WOD–Tuesday, December 9, 2014

Main – CrossFit

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Warm-up

Don’t forget row/run/AD

pass throughs, dislocates, hips

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

3: Clean and Jerk (Max effort Clean and Jerk in two minutes @ 75%)

Conditioning

4: Metcon (3 Rounds for time)

3 Rounds for time:

400m row

30 Alternating Box Step Ups 24/20″ (15 reps each leg)

50 DU

Rest 3 min

Level 4: Do pistols instead of box step ups, and row 500 meters.

NOTES:

1. Please log each round time. I want to see what everyone is looking like for their aerobic capacity and consistency. The clock will be continuously running, so this means you will have to do math at the end. Unless you use your own timer for each round. If you are using the big clock, just write down your start and finish time for each round, and figure it up at the end. Everyone will be going at different times because you will be finishing the rounds differently. The rest is the same, though. The goal is to set a pace that you can keep for all three rounds.

2. If you don’t have double unders, you can double this number and do singles. If you are getting there with your doubles, but 50 seems to be too high, and will take you 10 minutes, cut it down to 15-25 reps. I expect 50 double unders to take someone who is proficient around 1-1:30 minutes tops. So, scale the number of DU to get that stimulus for yourself.

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