Bandit CrossFit WOD–Tuesday, April 5, 2016

Bandit CrossFit – CrossFit

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1: ABC Snatch Warmup (No Measure)


2: Snatch (Work up to a heavy single in 8 min.)

Start with empty bar.

3: Clean and Jerk (Work up to a heavy single in 8 min.)

Start with empty bar.


4.1: Metcon (Time)

12 minute time cap:

21 Cleans (full squat, 135/95)

21 Pushups

15 Cleans (full squat, 135/95)

15 Pushups

9 Cleans (full squat, 135/95)

9 Pushups


10, 7, 5 Muscle Ups instead of 21, 15, 9 pushups.
Stop wherever you are at 12 minutes. If you don’t make the time cap, log 12:00 as your time, and post in the comments where you got to.

4.2: Metcon (Time)

3 Rounds:

15 Cal Assault Bike

50 DU

25ft HS Walk
There is no rest between this and part 4.1, unless you earn it by completing the work in 4.1 before 9 minutes.

If there aren’t enough bikes to go around, then use rowers and ski erg.

HS walk can be subbed with a handstand hold for :30 or 20 shoulder taps.

Form should be perfect for hs hold and shoulder taps, so please face the wall.

Sub for DU is 1 minutes of DU attempts.

This is a 9 minute workout. Don’t drag it out.

Extra Work

5: Metcon (Weight)

E2MOM x 10 min:

– 5 Strict Chinups

– 100ft Double KB Front Rack Carry (use appropriate weight)

– 100ft Farmer Carry with same KB

Log KB weight used.
This should be done on your own after class.

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