Bandit CrossFit – CrossFit
Warm-up
1: Snatch Balance (4x 5-8 reps, building)
Strength
2.1: High-Hang Snatch (E2MOM for 6 MIN (3 sets): 3 reps @50%)
2.2: High Hang Snatch + Hang Snatch (E2MOM for 6 MIN (3 sets): 3 reps of complex @ 60%)
High Hang is from Power position
Hang snatch is anywhere mid thigh to above knee (whatever is comfortable)
2.3: Hang Snatch + Snatch (E2MOM for 6 MIN (3 sets): 3 reps of complex @ 70%)
2.4: Snatch High Pull + Snatch (E2MOM for 6 MIN (3 sets): 3 reps of complex @80%)
Do 1 Snatch High Pull + 1 Snatch
Conditioning
3: Metcon (Time)
Four sets for times of:
Run 200 meters
12 Push-Ups
12 Pull-Ups
20 Kettlebell Swings (32/24 kg)
Rest 2 minutes
Log total time, subtract 6 minutes for the rest time that you took.
Rx+:
Five sets for time of:
Run 400 meters
12/8 Strict Handstand Push-Ups
16 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
Rest 4 minutes
Extra Work
4.1: Metcon (No Measure)
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed
4.2: Metcon (No Measure)
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Prone Chinese Plank x 60 seconds
Rest 60 seconds
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