Bandit CrossFit WOD–Wednesday, March 2, 2016

Bandit CrossFit – CrossFit

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1: Deadlift Warm Up (No Measure)

1 Round:

10 Goblet Squat 23×1

10 Rear Foot Elevated Split Squat (10 each leg, choose weight)

10 Single Leg Deadlift (each leg)

:30 Samson Stretch (each side)

Recheck with 10 Goblet Squats.

Are you able to get more depth in the squat? Is the posterior chain fully firing?


2: Metcon (5 Rounds for reps)

5 Rounds:

3 min running clock:

15 Deadlift (185/125)

15 KB Swings (70/53)

Max Ring MU in remaining time

rest 1 min


5 rounds for reps (score will be number of muscle ups completed


3: Metcon (Weight)

Every OTHER Minute on the Minute x 8 minutes:

BS x 3 @ 90% + 15 GHD Situps

Extra Work

To be done on your own time.

4: Metcon (No Measure)

5 MIN EMOM: 3 Shoulder to OH @ 75% starting on the ground

5: Metcon (No Measure)

14 min alt. EMOM

E- 10 alt. pistols

O- HS hold on wall + 4 lateral steps in each direction

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