Bandit CrossFit WOD–Monday, June 20, 2016

Bandit CrossFit – CrossFit

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1: Metcon (No Measure)

5-10 Min AMRAP

200 Meter Run

10 OHS 45/35, tempo 33×1

If you can’t do perfect OHS, then squat to a box with a PVC.


2: Front Squat (6×3, moderate to heavy, tempo 51×1)

This is the “learn it” phase of our strength cycle. Find a moderate to heavy weight, up to 80-85%, and lift it with the 5 second tempo going down.

There are two things that must be a priority over the load/intensity of this training:

1) Holding the tempo. If you can’t hold this 5 second tempo, watching a clock, then the weight is too heavy.

2) Technique. If you can’t lift this weight and maintain good technique, the weight is too heavy.

Find a weight that challenges you, but one that allows you to work in the parameters of the intent behind this and you will make greater gains.


3: Metcon (2 Rounds for time)

Three rounds for time of:

12 Calories of Assault Bike

9 Hang Cleans (155/105 lbs)

6 Muscle-Ups

Rest 5 minutes, and then…

Three rounds for time of:

15 Calories of Assault Bike

2 Rope Climbs

Rx+: 185/125# clean

Legless rope climbs

Extra Work

4: Metcon (No Measure)

4.1) 3x 10 Single Leg Deadlift (10 Each Leg), rest 60 seconds between legs. Use KB or DB.



8 Glute-Ham Raises @ tempo of 3011

20 (10 each leg) Front Racked Barbell Step-Ups

(box should be at height so that thigh is parallel to the ground with foot on the box)

Rest as needed



:60 second Plank Hold

10 Glute Bridges

Rest as needed

Glute Bridge Demo:

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