Bandit CrossFit WOD–Wednesday, July 13, 2016

Bandit CrossFit – CrossFit

View Public Whiteboard


1: Bandit Barbell Snatch Warmup (No Measure)


After you find today’s 3RM, go back to 65% and work back up to the 2RM.

After you find today’s 2RM, go back to 65% and work back up to the 1RM.

Note: This is not an all time max that we are looking for. We are just looking to get a heavy load based on how you are feeling today. There is not a lot of time to work toward a true max on any of these today.

2.1: Snatch (Find 3RM in 7 minutes)

2.2: Snatch (Find 2RM in 7 Minutes)

2.3: Snatch (Find 1RM in 7 minutes)


3: Metcon (Time)

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:

Power Snatch @ 60% of todays heavy single

Overhead Squat

Box Jump (30″/24″)

The sequence goes as follows:

10 Power Snatch

10 Overhead Squats

10 Box Jumps

9 Power Snatch

9 Overhead Squats

9 Box Jumps

8 Power Snatch

8. . . and so on

Do not use heavy weight to OHS unless you are very proficient/perfect. If you are still developing mobility to successfully OHS, please modify accordingly.

Extra Work

4: Metcon (No Measure)

4.1) Three sets of:

Glute Ham Raises x 6-8 reps

3-Minutes of Banded March

Reverse Hyper x 20 reps @ 50% of 1-RM Back Squat

Rest as needed

Banded March:


Every 2 minutes, for 18 minutes (3 sets each):

Station 1 – Front Squat x 6 reps @ 32X1

Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides

Station 3 – Banded Hip Bridges x 25 reps

Banded Hip Bridges:

The post Bandit CrossFit WOD–Wednesday, July 13, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!