Bandit CrossFit WOD–Monday, August 22, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Monday, August 22, 2016

Bandit CrossFit – CrossFit

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1: Snatch First Pull (3×5-7 reps, moderate weight)


2: High-Hang Snatch (3 x E2MOM 6 MIN @ 50% 1RM Snatch)

2.2: High Hang Snatch + Hang Snatch (3xE2MOM 6MIN @ 60% 1RM)

High Hang is from Power position

Hang snatch is anywhere mid thigh to above knee (whatever is comfortable)

2.3: Hang Snatch + Snatch (3xE2MOM 6MIN @ 70% 1RM)

2.4: Snatch High Pull + Snatch (3xE2MOM 6MIN @ 80% 1RM)

Do 1 Snatch High Pull + 1 Snatch


3: Metcon (Time)

Three rounds for time of:

Row 500 Meters

20 Burpees Over the Erg

15 Toes to Bar

10 DB or KB Shoulder Press

rx+: Instead of DB Press, do strict Handstand Push-Ups to 4″/2″ Deficit

This workout should be within the 15-20 time range. If you are taking longer than 6 minutes for the first round, please scale the workout appropriately.

Extra Work

4: Metcon (No Measure)

Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6-8 reps @ 21X1

Rest as needed

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