Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Snatch Grip Push Press + OHS (2 reps EMOM for 6 MIN, moderate weight)
Must be perfect! Do not sacrifice your technique to get heavier weight. We are doing this as a rehab movement for the majority of the gym.
Conditioning
3: Metcon (Time)
Partner Workout:
4 Rounds:
15 Wall Ball (20/14)
12 TTB
9 DB Thrusters (40/25)
12 TTB
15 Wall Ball
Partner one does a round, then partner two does a round.
Log score as total time.
Each round should take no more than 3 minutes. Please scale the reps number, the movement, or the weight to make this a reality for you.
Finish times for teams should be somewhere in the 20-25 minute range.
Extra Work
4: Metcon (No Measure)
4.1) 4 sets of 30 sec HS Hold using the wall, shoulder tap as able.
If you can’t hold handstand, hold plank for :60.
4.2)
6 x
0:10’s L-sit Hang from bar (Scale: bend knees)
15 Hollow rocks/or :20 hold)
20 sit-ups
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