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Bandit CrossFit WOD–Wednesday, September 24, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2a: Pistols (5×10 (each leg) weighted if possible)

5×10 each leg (that’s not a typo)
Use weight if possible
Tempo 25×1

2b: Metcon (No Measure)

HSPU Negatives
5×3

Tempo 50K1 (K=kick up, if you can.)

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:
50 burpees over bar
30 OHS (135/95)
10 MU

If you can’t do muscle ups, do transitions. For OHS, use a weight that you can maintain good shoulder position with in the OHS. If you start to look sloppy, take the weight down.

Bandit Competition Team

This is the last day you should practice these WODs. Tomorrow and Friday you should do active rest work: row, run, swim, bike and use the foam rollers, lacrosse ball, crossover, stretch, etc.

4: Beach Brawl 2014 Ind. WOD #1 (Weight)

8 minute clock

First 4 minutes, establish 1RM Hang Snatch (scaled from the floor)

Next 4 minutes, establish 1RM Clean

Score= Total #s.

Make sure to designate if you did scaled (snatch from floor) or RX (hang snatch.)

5: Beach Brawl 2014 Ind. WOD#2 (Time)

RX:

10 Thrusters 135/85#
5 Muscle Ups (men)/ 15 Pullups (women)
10 Snatches 135/85#
5 Muscle Ups (men)/ 15 Pullups (women)
10 OHS 135/85#
5 Muscle Ups (men)/ 15 Pullups (women)

———

Scaled:

10 Thrusters 105/65#
10 Burpees over the bar
10 Power Cleans 105/65#
10 Burpees over the bar
10 Front Squats 105/65#
10 Burpees over the bar

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