Bandit CrossFit WOD–July 11, 2016

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)


10 Sling Shot Air Squats, tempo 33×1

15 Calorie Row


2: High Bar Back Squat (6×3, 80-85%, tempo 15×1)

Tempo and technique are more important than the weight. This is our first week of earning our right to squat heavy. If you can’t hold the weight in the bottom for an absolute solid five seconds counted by a clock, then you should lighten the load. If your technique is off, you need to lighten the load. This work is very important, and it is important that you do it exactly as we have intended. Please try to come in and do it. Or, do it on your own.

A note about the “bottom” of the squat. This is not intended for you to go to the absolute bottom where you lose tension. You should certainly go below parallel, but only until the point that you can still hold tension.


3: Metcon (3 Rounds for reps)

Three rounds for max reps of:

60 seconds of Assault Bike or Rowing (for Calories)

60 seconds of Strict Pull-Ups

60 seconds of Push-Ups

Note in the comments if you used rower or bike.

There is a place to log your reps for three rounds. WODIFY will do the math for you.

Extra Work

4.1: Metcon (No Measure)

4.1) Every 90 seconds, for 24 minutes (4 sets of each):

Station 1 – 25 Russian Kettlebell Swings

Station 2 – 8-10 L-Seated Dumbbell Presses

Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Station 4 – 60 second Prone Plank Hold

Supine Hamstring Curl Demo:

4.2: Metcon (Time)

4.2) 300 Meter Sandbag Carry (AHAP)

(no stopping)

Note the weight you carried in the comments. Log the time as your score.

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