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Bandit CrossFit WOD–Wednesday, November 26, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.
This should be done before class starts, along with your standard Bandit Warm up with pass throughs, dislocates, leg swings and hip circuit. If you don’t get to the DU in time, then you must move on.

3: Metcon (No Measure)

20 squats with slingshot/bands around knees, tempo 25×1

do this work for quality

Strength

Do the following sets every 60 seconds. Please stick to the time limit. Today’s conditioning piece is a long one. We should be squatting by 5 minutes after the start of class and we should be finished with squats by 25 minutes after. This will give you five minutes to prep for the WOD.

4.1: Front Squat (1×5 @ 50%)

4.2: Front Squat (1×3 @ 60%)

4.3: Front Squat (1×3 @ 70%)

4.4: Front Squat (1×2 @ 80%)

4.5: Front Squat (1×1 @ 85%)

4.6: Front Squat (1×1 @ 90%)

4.7: Front Squat (1×1 @ 95%)

4.8: Front Squat (1×1 @ 100%)

4.9: Front Squat (1×10 @ 75%)

Conditioning

4.9: Metcon (Time)

3 Rounds For Time:

800m run

24 Kettlebell swings (53/35)

12 Burpees to Plate

6 Bar MU

Scaling Option for MU, (strict pullups–do not kip)

Level 4:

3 Rounds

800m run

32 Alt OH Lunges (45# plate/ 25# plate)

16 Burpees to Plate

8 Bar MU

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