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Bandit CrossFit WOD–Tuesday, March 11, 2014

Main – CrossFit

How about 4 WODs in one day?

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php
Don’t forget your standard warmup:

1. Run/row/airdyne
2. pass throughs/dislocates
3. hip circuit

If the Crossover Symmetry stations are full, do this while you wait, and then go back to the Crossover.

Then:

20 banded air squats (band just above knee) facing the wall. Focus on driving the knees out, keeping the chest up, and driving up through the heels.

Conditioning

2: Metcon (Time)

Conditioning:
Designed to be performed @ 65%-70% intensity

3 rds:
30 KB Swing, Vertical Bell (53/35)
400m run
(93 reps)

rest 1 min

3 rds:
20 Wall Ball (20/14)
200m run
(63 reps)

rest 1 min

3 rds:
20 Toes To Bar
250m row
(63 reps)

rest 1 min

3rds:
10 HSPU
500 m row
(33 reps)

Rest is mandatory. Keep up with your own. Subtract your rest from your final score.

Strict 40 minute time cap on this work. This means the workout MUST start 40 minutes before class ends. Due to schedule, you may not go over the time cap.

For score: add 1 second for each rep you did not finish in each “mini-wod.” Each run/row counts as “1” rep.

Level 4 Outlaws

Strength

3: Clean and Jerk (3×3 @ 75%, 2″ or boxes (BK) — 2 min rest)

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