Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Metcon (Weight)
EMOM 10 min:
1st: (1) 3 Position Snatch (high hang, above knees, below knees)
2nd: 4 Sotts Press
Notes:
For snatch, use a weight that you can manage the technique with.
For the Sotts press, you may have to grab a different bar or PVC.
In results, log snatch weight. Post Sotts Press weight in comments.
Conditioning
3: Metcon (4 Rounds for time)
4 sets @ high effort, mix and match order every time through
15 Cal Air Bike
10 DB Thrusters, 45/25# each hand
15 Burpees, no jump
10 Toes to Bar
25 Double Unders
rest 2 min
If you don’t have double unders, then do 50 singles. If you can do doubles, but are limited in the volume, modify the number to where you are spending no more than :30 seconds on them.
Also, there should be no slacking and no breaks in this work. Work with urgency. Move quickly from one station to the next. Stay moving at all times. You have at least two minutes of rest when you finish. That’s the time for you to get water and stand around.
For the rest between rounds, feel free to round up to an even start time to make it easier on yourself to track the time for each round. For example, if you finish the first round at 4:15, start your next round at 7 minutes even, instead of 6:15.
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