Bandit CrossFit WOD–Friday, February 6, 2015

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Friday, February 6, 2015

Main – CrossFit

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1: Squatting Quad Clean Warm up (No Measure)


2: Clean (5×3 @ 70%, must be perfect technique)


3: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 OHS (95/65)

20 Bar Facing Burpees

10 Alt Pistols

400m run

Level 2:

OHS 65/35

Use bands for pistols

Level 1:

OHS with PVC

Use box for pistols

For everyone: the technique of the OHS is much more important than the weight. You will not improve in your skill or strength by developing and reinforcing poor movement patterns under load. It may be frustrating to take a step back, but the rewards for perfecting the basics are endless.

Translation: If you can’t do these OHS with your flashlights blinding the person in front of you, you are working at too much of a load. Go down in weight.

You don’t have to take my word for it. The best in the business know this to be a FACT. Read here:

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