Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Metcon (Weight)
FS/BS: 7/13 x 2 sets @ 94% of Monday’s weight
Conditioning
3: Metcon (Time)
1 mile sled drag (75/35# total weight)
4: 40 Dumbbell ManMakers (Time)
For Time:
Do 40 Dumbbell Manmakers
Choose a weight that isn’t easy, but one that won’t push you to failure.
Demo: https://www.youtube.com/watch?v=iMNnvhg1JcM
Log the weight you used in the comments.
Also, this work is given just in case the weather is too bad to pull the sleds. Do not do this manmaker workout unless you you can’t get outside to pull sleds.
After Party
If time allows, or if you want to stay after class.
5: Metcon (No Measure)
4a) Strict Weighted Pullups: 12-10-8-6-4-2
4b) HS Walk max distance in 45 sec x 6 sets
rest as needed
If you can’t handstand walk, do shoulder taps. If you can’t use weight for pullups, do un weighted. If you can’t do strict pullups, use a barbell and box for scaling.
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