Bandit CrossFit – CrossFit
Warm-up
1: Metcon (Weight)
2×10 Goblet Squats 23×1
2x :30-:60 second Handstand Hold
Log weight used for Goblet Squat.
Coach may choose to require alternate sets.
Strength
This cannot take much more than 15 minutes to complete. Please work with purpose. As soon as you are finished set up your hang power clean bar.
2a: Box Squat (1×3+ @ 90%)
Demo: https://www.youtube.com/watch?v=k5BJbiguxOc
1×5@70%;
1×5@75%;
1×3@ 80%
1×3@ 85%
1×3+@90%
Log your heaviest attempt and reps in the results. You can post your other weights in the comments.
Feel free to work up to your 70% attempt.
2b: Weighted Pushups (5×8)
add plates for weight.
Conditioning
3: Metcon (Weight)
20 MIN EMOM:
1st- 3x Hang Power Cleans @70%
2nd -10/7 Burpees
Coaches’ choice to make this shorter if the class is taking too long for lifting and pushups.
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