Bandit CrossFit WOD–Monday April 25, 2016


No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

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1: Metcon (Weight)

5 MIN EMOM, building:

Snatch Push Press + Pause OHS: 3+1 (4 sec pause in bottom)
start with light barbell and work up. Technique is the priority. If you cannot properly OHS, then keep the bar unloaded and OHS to a box.


2: 4/8 Front Squat/Back Squat (Weight)

5×4/8 @ 75% of 1RM Front Squat, rest 2 minutes

Notes: Please go along with the weights that you did last week when we figured out that our technique is the priority for this work.


3: Metcon (Time)

5 Rounds:

15 KB Thrusters (use KB or DB weight that lets you do UB sets)

12 TTB

9 Ring Dips

rest 2 minutes
Score is total time. Keep up with your own rest. Don’t worry about subtracting. Rest from score. Rounds should not take any more than 2:30-3:00 and should be consistent. Scale accordingly.

Extra Work

4: Metcon (No Measure)

4.1) 5 min. Freestanding tripod hold practice

4.2) 200 alt. weighted russian twists

– every 25 reps stop and perform 5 arch ups

– do this work for quality, not for time

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