Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Snatch (Find today’s 1RM in 20 min)
This is a very strict time limit. You are not supposed to find your all time max–just work toward a heavy rep for today. If that heavy rep for today is your 1RM, then that’s ok, too.
Conditioning
3: Metcon (Time)
For Time:
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Hang Power Snatch @ 60% of todays heavy single
Overhead Squat
Pushup
Time Cap = 30 Minutes
If you know before you start that 55 reps is too much for you, scale from the beginning by skipping the rounds of 10 or 9, or by performing this as 10, 8, 6, 4, 2.
Rx+:
Snatch from floor
Muscle Ups instead of pushups
Extra Work
4: Metcon (No Measure)
Three sets of:
2 Minutes of Banded Marching
Rest 20 seconds
60 seconds of Banded (Slingshot) Squats
Rest 20 seconds
20 Reverse Hypers @ 50-60% of 1-RM Back Squat
Rest as needed
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