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Bandit CrossFit WOD–Wednesday, June 17. 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Metcon (No Measure)

1 ROUND:

10 Burpees

10 OHS (with absolutely perfect technique) tempo 23×2

10 Pushups

10 Wall Squats (get as close to wall as possible with hands up) tempo 23×1

2: Spiderman Lunge & Hip Rotation (No Measure)

Demo:

https://www.youtube.com/watch?v=rh5dwl61B00
1×10 (each side, so a total of 20 movements)

Strength

3: High Bar Back Squat (20 minutes to find 1RM)

SAFETY NOTE: Please use spotter arms and make sure when you are on your heavy singles that you have a partner spotting for you.

Work up starting with lighter sets of five, then move to moderate threes, two’s and then heavy singles. Plan ahead for what you would like to hit. Make your second to last and last attempts at or above your 1RM.

Note: not every day is a PR kind of day. So, it’s OK if you don’t get one, or if you don’t feel it today. Just work up to something heavy.

New lifters, don’t stress too much about not having anything to go by. Start with the weights you normally use for our working sets, and just start incrementally adding weights. Don’t worry if you don’t find a true max. Finding a heavy single today will give you an idea of what to use on our next squat cycle.

Conditioning

4: Metcon (AMRAP – Reps)

2 rounds:

1 Min Row for Calories

1 Min Rest

1 Min Burpees

1 Min Rest

1 Min Ski Erg for Calories

1 Min Rest

1 Min Wall Ball 20/14

1 Min Rest

Break up into groups of two and work through the stations.

Log total Reps in score, put the count for each station (and for both rounds) in the comments.

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