Bandit CrossFit WOD–Friday, July 8, 2016

Bandit CrossFit – CrossFit

View Public Whiteboard


1: Warm-up (No Measure)

5-10 Min AMRAP

10 Cal Bike

10 Front Rack KB Squats, tempo 33×1


2: Front Squat (6×3, 80-85%, Tempo 51×1)

Technique and tempo are more important than the weight.


3: Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

Row 1000 Meters

Dumbbell Man-Makers x Max Reps

Score is your total reps of manmakers.

Extra Work

4: Metcon (No Measure)

4.1) Four sets of:

Seated Overhead Press with Dumbbells x 10-12 reps @ 2011

Rest 45-60 seconds

Strict Supinated-Grip Pull-Ups x 8-10 reps

Rest 45-60 seconds

Bent-Over Barbell Rows x 6-8 reps

Rest 45-60 seconds

Band Pull-Aparts x 20 reps @ 2011

Rest 45-60 seconds

4.2) Every minute, on the minute, for 15 minutes complete:

Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds

(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)

Minute 2 – Handstand Walk x 15-20 meters (scale with HS hold, or DB OH hold)

Minute 3 – Skin the Cat x 4-6 reps (scale with hollow hold :30 seconds)

The post Bandit CrossFit WOD–Friday, July 8, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!