CrossFit Journal: The Performance-Based Lifestyle Resource


Bandit CrossFit WOD–Wednesday, December 30, 2015

Published by on December 30, 2015 6:00 am

Bandit CrossFit – CrossFit

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1: Squatting Quad Clean Warm up (No Measure)


2: 3 Position Clean (Power, Knees, Floor) (7 MIN EMOM (moderate weight))


3: Heavy Squat (6 rounds) (6 Rounds for weight)

1×1 Back Squat, Heavy

1×10 Back Squat, Heavy

1×1 Back Squat, Heavy

1×20 Back Squat, Heavy

1×1 Back Squat, Heavy

1×30 Back Squat, Heavy

The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. But, you may not count the weight for that set. Rest as needed between sets.

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