Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Metcon (Weight)
EMOM 10
1st: (1) 3 position snatch (hips, above knee, below knee)
2nd: (4) Snatch First Pulls–Set up and then pull to just below kneecap.
Use a weight that you can manage to keep perfect technique for all lifts. Go up if you feel like you can push it higher than you have been.
Use the same weight for the snatch and the pulls.
Conditioning
3: Metcon (Time)
For Time:
20 OHS (95/65)
30 Pullups
15 OHS
20 Pullups
10 OHS
10 Pullups
Every 2 minutes, do 30 Double Unders.
Pullup Notes:
You may kip the pullups. If you are doing strict scaled (on the box), do 10 pullups each round.
Double Under Notes:
If you don’t have double unders, or if 30 will take you more than 30 seconds, just practice double unders for :30. Don’t worry about counting.
Level 4 (Rx+):
Use 135/95#.
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