Bandit CrossFit – CrossFit
Warm-up
1: ABC Snatch Warmup (No Measure)
Strength
2: Snatch (Work up to a heavy single in 8 min.)
Start with empty bar.
3: Clean and Jerk (Work up to a heavy single in 8 min.)
Start with empty bar.
Conditioning
4.1: Metcon (Time)
12 minute time cap:
21 Cleans (full squat, 135/95)
21 Pushups
15 Cleans (full squat, 135/95)
15 Pushups
9 Cleans (full squat, 135/95)
9 Pushups
Rx+:
10, 7, 5 Muscle Ups instead of 21, 15, 9 pushups.
Stop wherever you are at 12 minutes. If you don’t make the time cap, log 12:00 as your time, and post in the comments where you got to.
4.2: Metcon (Time)
3 Rounds:
15 Cal Assault Bike
50 DU
25ft HS Walk
There is no rest between this and part 4.1, unless you earn it by completing the work in 4.1 before 9 minutes.
If there aren’t enough bikes to go around, then use rowers and ski erg.
HS walk can be subbed with a handstand hold for :30 or 20 shoulder taps.
Form should be perfect for hs hold and shoulder taps, so please face the wall.
Sub for DU is 1 minutes of DU attempts.
This is a 9 minute workout. Don’t drag it out.
Extra Work
5: Metcon (Weight)
E2MOM x 10 min:
– 5 Strict Chinups
– 100ft Double KB Front Rack Carry (use appropriate weight)
– 100ft Farmer Carry with same KB
Log KB weight used.
This should be done on your own after class.
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