Bandit CrossFit WOD–Wednesday, August 17, 2016

Bandit CrossFit – CrossFit

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1: 50 Calories Assault Bike (Time)

50 Cal Assault Bike

For Time


2: High Bar Back Squat (1RM in 15 minutes)

This is not an all time 1RM, just find a heavy 1RM for today.

The 15 min cap is VERY strict.

3: High Bar Back Squat (E2MOM 6 MIN: 3 reps @ 75% of today’s 1RM)

This is a total of 3 sets.


4: Metcon (No Measure)

21 MIN EMOM: (7 Sets):

1st: 7-10 Burpee Box Jump Overs (24″/20”)

2nd: 15 Wall Ball Shots (20/14)

3rd: 20 Double-Unders + 8 Toes-to-Bar

Scaling: Don’t go over on any minutes. Scale as needed.

Double Unders: Do work for 20 seconds. Then get on the T2B.


Wallballs 30/20

Extra Work

4.1: Metcon (No Measure)

3 sets:

8 GH Raises @ 2211

Rest as needed

8 Barbell Good Mornings @ 2211

(focus on perfect positioning and hamstring activation, don’t worry about depth)

Rest as needed

4.2: Metcon (No Measure)

3 rounds for quality:

2 Wall Climbs

:30 Hollow Rock (or hold)

:30 Arch Rock (or hold)

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