Bandit CrossFit WOD–Friday, May 28, 2016

Bandit CrossFit – CrossFit

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1: Back Squat Warmup (No Measure)

1-2 rounds

10 Kneeling Glute Mobilization

10 Overhead Lunges (single arm/opposite leg/in place)

10 Sling Shot Squats 23×1

10 Kettlebell Squat and Reach


2: High Bar Back Squat (3×4 @ 90%, 2 min rest)


3: Metcon (Time)

4 Rounds:

12 Cal Row

36 Double Unders

6 Deadlifts (225/155)

rest 1:1

Log total time.

If you don’t have double unders, do singles.

If this weight is too much for you, find a weight that you can safely use. You should not be taking breaks. You should be moving quickly. Each round should be no longer than 2:30 minutes.

Rx +

5-6 rounds (if you can’t stay consistent, you should stop)

250/175# Deadlift

Extra Work

4: Metcon (Weight)

4a) Ring Pushup: 3×10

4b) Pendlay Row: 3×12

4c) Eccentric Ring Dip: 3×6 @ 71X1

These are alternating sets. Do a, then b, then c. Repeat three times.

Log weight for Pendlay row.

Pendlay row:

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