Bandit CrossFit WOD–Monday, July 18, 2016

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)


10 Hawaiian Squats

10 Hang Snatch with barbell/pvc only

(Hawaiian Squat Demo:


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.


3A: Metcon (Time)

Four rounds for time of:

6 Hang Snatches (95/65)

8 Burpee Box-Jump-Overs (24″/20″)

12 Chest-to-Bar Pull-Ups

Rx+: 95/65#

3B: Metcon (Time)

One set of:

200 Meter Front Rack KB Carry (heavy as possible)

(do not go so heavy that you will have to stop a lot)

Log your weight in the comments, log the time in the results.

Extra Work

4: Metcon (No Measure)

Every minute, on the minute, for 12 minutes:

Minute 1 – 50 Double Unders

Minute 2 – 1-3 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-3 Skin The Cats

Minute 3 – Bottoms Up Kettlebell press, 6-8 each arm

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