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Bandit CrossFit WOD–Wednesday, September 10, 2014

Main – CrossFit

“It’s not the mistakes and failures you have to worry about, it’s the opportunities you miss when you don’t even try that hurt the most.”

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Metcon (No Measure)

1a: 3×15 Sling Shot Squats, tempo 25×1
1b: 3×20 Band Side Steps

(See side steps here:https://www.youtube.com/watch?v=_r05qVKk2kY)

Strength

3: Front Squat (Work to 1RM)

Conditioning

4: Metcon (Time)

Level 3:
9-7-5-5-7-9
KB Snatch (count is for each arm, so first set is a total of 18 reps–9/r and 9/l, etc.) 53/35#
C2B Pullups

(Snatch from the hips)

Level 4:
Russian Double Amanda
9-7-5-5-7-9
KB Snatch Each Arm (53/35)
MU (use jumping as needed)
Check out this tutorioal on the Kettlebell Snatch by Jeff Martone: https://www.youtube.com/watch?v=9FrUqUPO284

Strength/Skill

Do this work on your own before or after class.

5: Metcon (No Measure)

5a. 3x Complete 30 sec free-standing HS Hold, use wall as needed, rest 2 min
5b.3x Complete 1 min hollow rock hold/back extension “arch” hold altnerating without using hands or feet (so roll) every 15 sec, rest 1 min

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