Bandit CrossFit WOD–Wednesday, August 6, 2014

Main – CrossFit

You thought I forgot about duck walks?

Also, this is Robert’s last day with us! Come to the 6:30 p.m. class to train with him!

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Clean Warm up (No Measure)

Strength

3.1: Front Squat (1×10 @ 50%)

3.2: Front Squat (1x 8 @ 70%)

3.3: Front Squat (1×6 @ 75%)

3.4: Front Squat (1×4 @ 80%)

3.5: Front Squat (1×4 @ 85%)

3.6: Front Squat (1-2 @ 95% (if you can get two, do it))

Conditioning

4: Metcon (Time)

For time:

16-12-8
Power Clean (135/95#)
Alt Pistols

Level 4:
Power cleans at 165/115#

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