Bandit CrossFit WOD–Wednesday, December 9, 2015

Bandit CrossFit – CrossFit

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1: Squatting Quad Clean Warm up (No Measure)


2.1: Hang Clean (2×2, HAP)

2.2: Low Hang Clean (2×2, HAP)

Bar starts just under knee caps.

2.3: Clean (2×2, HAP)

2.4: Hang Clean (1×1, HAP)

2.5: Low Hang Clean (1×1)

Bar starts just under knee caps.

2.6: Clean (1×1, HAP)


3: Metcon (Time)

For Time:


Front squat, 135/95 – no Rack

C2B Pull up

155/105: RX+

Extra Work

4: Metcon (Weight)

25 Seated DB Press

25 DB Push Press

10 Seated DB Press

10 DB Push Press

Work with a partner and have them push your upper back in. If you don’t have a partner, sit up straight against the rig.

DO NOT TILT YOUR PELVIS UNDER WHATSOEVER. Also, please make sure to pull your scapula back and lock your arms out overhead every rep. It is better to use a lighter weight that allows you to do the movement with perfect execution than to go too heavy. If you aren’t doing this correctly–YOU ARE MISSING THE PURPOSE OF THIS EXCERCISE!!!!

Please do not skip this. Especially those of you who I have identified as needing some work in improving your mobility in your lats and upper thoracic spine.

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