Bandit CrossFit WOD–Monday, November 16, 2015

Bandit CrossFit – CrossFit

We’re going to try something different today. I want to put our lift after the WOD. Why?

According to CrossFit New England Coach, Harry Palley:
1. In the Open, the dominant test is metabolic conditioning. Strength is important (we saw the max effort CJ last year), but met-con is the deciding factor for sure, and what we need to spend our biggest efforts on.
2. History has shown us that if there is a max-effort lift, it takes place after a met-con (15.1).

We don’t have to keep it this way, but it is definitely interesting, and CrossFit New England (CFNE) is one of the top affiliates in the country. Ben Bergeron, who has been in CrossFit for as long as I can remember, and who is coach to many successful athletes, is the owner of CFNE.

So, I’d like to have some faith and just try it. If it doesn’t work for us, we can always change it back.

View Public Whiteboard


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: Metcon (No Measure)

2 Rounds:

10 Hanging Scapular Depressions

5 Burpees

10 Hang Power Snatch

20 DU

5 Kipping Pullups

5 C2B Pullups


3: Open Test (AMRAP – Reps)


50 WB 20/14

50 DU

40 Box Jumps (24/20)

40 TTB

30 CTB

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatch (145/100)

10 Muscle-Ups

Scale weights and movements to your ability.


4: High Bar Back Squat (Work up to a heavy 5 for the day)

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