Bandit CrossFit WOD–Monday, October 3, 2016

Bandit CrossFit – CrossFit

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1: Press In Snatch (Sots Press) (E2MOM 6 MIN (3 sets) x 5 reps, building)

Tempo 2111

Work up to a weight that is comfortable.

If you lack the mobility to do this, then, grab a box and sit on a box and do a seated snatch grip behind the neck press.

If you struggle, it would be helpful if you did this every day.

2: Snatch Grip Push Press + OHS (E2MOM 6 MIN (3 sets) x 4 reps, building)

Do the OHS with a 2-second pause in the bottom.

If you can’t do the OHS with good technique, do not go up in weight. You may also do the OHS to a box. If you do this, then do 4 push press, then 4 OHS.

There is no rest between the last EMOM and this one. So you will be continuously working for 12 minutes.


3: 3-stop Halting Snatch Deadlift + Snatch from 2″ + Snatch (6×1, 65-80%, building)

one rep:

First do a 3-Stop Halting Snatch Deadlift (2″off floor, knee, mid thigh) with 2 second pause at each stop

Then, Snatch from 2″ Below the Knee

Then, Snatch


After halting deadlift, then stand the weight up to the power position and descend back to 2″” below the knee. Pause there for 2 seconds before snatching. After that snatch, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving/bottom position.
You will do six sets of one rep. But, as you can see above, one rep involves a lot of movements. This is a complex.


4: Metcon (Time)


Bar Facing Burpees

Thrusters (95/65 lbs)


15 MIN Time Cap, scale as needed to get this time domain

Rx+: 115/75#


Extra Work

5: Metcon (No Measure)

Three sets of:

Dumbbell Bench Press x 8 reps

Rest as needed

Supinated-Grip Bent Over Barbell Rows x 6-8 reps

Rest as needed

Single Arm DB Press x 8-10 reps (each arm)

rest as needed

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