Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Hang Snatch (5 MIN EMOM, 1 rep)
Spend a few minutes working up to a comfortable starting weight.
Build across the 5 sets if you feel good.
If you struggle with receiving the bar in the squat, do power snatch + OHS.
3: Overhead Squat (9 MIN E3MOM, 3 reps)
Start with the weight that you snatched in Part 1.
Build on the next two sets if you feel good.
Technique is the absolute top priority. OHS is more of a flexibility movement than a strength movement.
Conditioning
4: Metcon (Time)
3 rounds for time of:
20 Assault Bike Calories
15 Hang Power Cleans, 135/95 lbs
10 Toes-to-bars
Goal Time: 8 minutes
Technique for cleans is more important than load.
For example, if your mobility hinders your ability to rack the bar on the shoulders properly, you should use this as time to work at a lighter load so as to improve your efficiency and technique.
Extra Work
5: Metcon (No Measure)
3x :60 Sorenson Hold, rest as needed
3x: 30 GHD hold (facing up, horizontal to the floor, rest as needed
Sorenson Demo: https://www.youtube.com/watch?v=G93cNF8gl4o&t=32s
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