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Bandit CrossFit WOD–Wednesday, January 20, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Weightlifting

2: Metcon (Weight)

Barbell Cycling:

2 rounds:

15 sec of ME Power Snatches 135/95

45 seconds rest

25 sec of ME Hang Power Cleans, 135/95

35 seconds rest

15 sec of ME Power Jerks, 135/95

45 seconds rest

25 sec of ME Front Squats, 135/95

35 seconds rest

If you would like, keep up with your reps for each set. Try to stay consistent for both rounds with each movement.

Conditioning

3: Metcon (Time)

5 rounds:

5 Deadlift, 225/185

15 Kipping HSPU

If you have mobility issues, “banana back,” or any other problem that keeps you from meeting our strict form standards, DO NOT do kipping OR box HSPU. You should do seated dumbbell presses. (Seated on the floor, with legs extended–why, hello hamstrings!) If a coach is handy, ask him or her to push in your upper back.

If you can do HSPU, but 15 of them is outside of your comfort zone, then scale the number of reps to something that is challenging, but manageable. You can also benefit from doing some seated dumb bell presses in combo with your reduced kipping HSPU #. Please note that the RX prescription is 60 handstand pushups in all. This is designed for people who can do sets of 15 or 20 kipping HSPU with relative ease. If you are not that proficient, please modify to something that is within your ability.

This workout should not take any more than 10 minutes. If it does, you are losing the intended stimulus behind it.

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