Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Metcon (Weight)
10 MIN EMOM
1st: (1) 3-position snatch (hip, just above knee, floor)
2nd: (4) Sotts Press
Use moderate weight for snatches. Technique is priority.
Conditioning
3: Metcon (Time)
Partner Workout:
Part 1:
200m KB Farmers Carry
(32/24kg each hand), partner holds Plate (45/25#) OH while waiting
Rules:
Each partner must complete 200 meter farmer carry before moving to Part 2.
-then-
Tagteam Double Grace:
60 Clean & Jerks 115/75# for time (one partner cleans, the other jerks)
Rules for Part 2:
1) Partner jerking must wait until the other partner cleans the barbell before every jerk.
2) It doesn’t matter who cleans or who jerks, or how many reps each person does of each.
3) One partner may not do both clean and jerk.
Scale weight as needed.
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