CrossFit Journal: The Performance-Based Lifestyle Resource


Bandit CrossFit WOD–Wednesday, March 26, 2013

Published by on March 26, 2014 5:00 am

Main – CrossFit

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1: Crossover Symmetry (No Measure)

2: Bandit Barbell Snatch Warmup (No Measure)


3: Power Snatch (5 Min EMOM — 2 Power Snatches)

4: Power Clean and Push Jerk (5 Min EMOM — 1 Power Clean + Power Jerk)

Power Jerk and Push Jerk=same difference.
CrossFitters say Push Jerk (typically)
Weightlifters say Power Jerk


5: Metcon (Time)

Run 800m
40 HSPU (regionals standard for L4)
40 KBS 32/24kg
Run 800m

Level 2:
24/16 kg KB
Use abmats, boxes or band contraption for HSPU. But, whatever you use, form MUST be PERFECT. No banana backs.

Level 1:
Scale accordingly

EVERYONE will do strict HSPU for every rep. No kipping allowed. If this means you have to progressively scale to get all 40, then so be it!

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