Bandit CrossFit WOD–Friday, November 4, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Friday, November 4, 2016

Bandit CrossFit – CrossFit

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1: Bandit Barbell Snatch Warmup (No Measure)

2: Overhead Squat (E3MOMx 18 MIN (6 sets))

Make sure technique is the priority.

Work up in weight if you like.

If you are internally rotating the shoulders, please take corrective action (lower weight, cange to box squats w/BTN shoulder press).



3: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Alternating One-Arm Dumbbell Snatches

10 Box Jump Overs

Make sure DB snatches are flawless. If you can’t do that from the floor, take them from the hang.

If a coach determines the movement is technically unsound, they will ask you to do an alternate movement: KB swing, DB clean and press, etc.

Extra Work

4: Metcon (No Measure)

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

5: Metcon (Time)

Run 3 Miles @ 80% of your 1-Mile PR pace

E.g., if your 1-mile PR was 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.

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