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Bandit CrossFit WOD–Tuesday, July 7, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Split Foot Squat (Rear Foot Elevated) w/DB (4×8 per leg, tempo 3030, rest 60 seconds b/w legs)

https://www.youtube.com/watch?v=KWUBs_ybVX8
Do these barefoot.

2a: GHD Hip Extensions (3×12-15, tempo 4022, rest 30 seconds)

http://vimeo.com/10162057

2b: hollow rocks (4×20, rest 1 minute)

If you cannot rock, then hold for :20 seconds.

3: Metcon (No Measure)

2 rounds nice and easy:

3 Burpees

6 Pushups

9 Wall balls

After two rounds:

5 Hang Power Cleans + 5 Hang Cleans + 5 Push Jerk w/empty barbell

(Use this time to set up your station(s) for the workout, too.)

Conditioning

Must be started on conditioning by :30 or :35 after.

3: Metcon (Weight)

Part A:

EMOM12

1st min – 7x Hang Power Clean @50%

2nd min – 15x Wall Balls 20/14

3rd min – 8-12x Strict Pushups
Rest for 3 minutes and then do Part B (below) for time.

This means you need to have your jump rope ready.

Conditioning

4: Metcon (Time)

Part B:

For time:

100 Double Unders

30 Burpee

100 Double Unders

If you cannot do doubles, do 3 minutes of practice for each set of 100.

Singles are not an acceptable scaling option for you to move on today. If you can only do singles, you must do three minutes of singles.

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