Bandit CrossFit – CrossFit
Warm-up
1: Metcon (No Measure)
5-10 MIN AMRAP:
10 Goblet Squats
5 Cal Bike
:30 Samson Stretch
Strength
2: High Bar Back Squat (5×3 @ 70%, rest as needed)
Conditioning
3: Metcon (Time)
For time:
15 Hang Power Snatches, 95/65 lbs
30 Row Calories
12 Hang Power Snatches, 95/65 lbs
24 Row Calories
9 Hang Power Snatches, 95/65 lbs
18 Row Calories
Around 9 minutes is your goal.
Rx+: 135/95
Before workout, do the Snatch Warmup with a barbell.
Extra Work
4: Metcon (Time)
Sled Drag 1 mi
Perform at 70% effort / RPE 13.
90/50# total weight
Goal is 18 minutes.
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