Bandit CrossFit WOD–Friday, June 13, 2014

Main – CrossFit

Don’t forget, Saturday community workout is at 10 am. We will be doing the benchmark WOD, “Diane.”

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Squatting Quad Snatch Warmup (No Measure)

Weightlifting

3: Power Snatch (EMOMx6 @70%)

4: Power Clean and Push Jerk (EMOMx5 @ 60%)

Conditioning

5: Metcon (AMRAP – Reps)

5 Rds of 60 sec running clock:
12 Cal Airdyne
Remaining time in max pullups
Rest 2 min

Sub rower for AirDyne if necessary.

You must give 100% effort each time!!

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