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Bandit CrossFit WOD–Tuesday, November 25, 2014

Main – CrossFit

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Warm-up

Don’t forget the Bandit standard warmup before class begins.

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: Push jerk + Split jerk (5x 2+1 (5 sets of 2 push jerk + 1 split jerk))

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65# on 24/20″ box.

10 TTB

10 Hang Power Cleans 95/65#

Rx+: 135/95#

Notes:

1. Do step ups outside.

2. On step ups, make sure to stand all the way up on one leg before you place the other foot on the box to complete the rep. If you cannot extend the hip with one leg, the weight you are using is too heavy, and you should drop the weight.

3. If you have to lean forward excessively to get on the box, the weight is too heavy for you, and you should drop the weight. Upright posture and tall chest is the proper way to do box step ups. Leaning forward puts too much emphasis on your lower back. We want to engage the whole posterior chain on each leg.

4. Hang Power Cleans can start anywhere above the knee.

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