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Bandit Crossfit WOD–Tuesday, September 2, 2014

Main – CrossFit

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Warm-up

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 + Front Squat + Jerk (EMOM 8 @ 70-85%)

Bring weights with you and keep them beside you, and out of the way, if you want to move up in load as you go. Do not try to get above 85%, though.

Also, half of the class will lift on the :00 and the other half on :30.

New members, clean from the power position and if you are struggling, power clean + front squat 2 times and then jerk it.

Conditioning

4: 400m Run (Time)

Max Effort 400m Run
6x400m at the following percentages:
80%, 60%, 100%, 80%, 60%, 100%

Log your best 100% in the results. Post the other times in the comments.

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