Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Conditioning
2: Metcon (Time)
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest between
Scaling for HSPU: Use heavy dumbbells and do seated dumbbell presses. No standing, and no boxes for scaling.
Log totat time, with rest. Don’t worry about doing the math.
Weightlifting
3: Snatch Balance (5×1, climbing (means to go up in weight each rep))
Demo: https://www.youtube.com/watch?v=D5BUtMk0INY
4: Snatch Grip Deadlift (5×2, climbing)
Pause for 5 seconds when you get the bar 2″ from floor.
Demo: https://www.youtube.com/watch?v=5XTD4PPV3_8
Notice, this demo does not include pause. As mentioned, you should pause for 5 seconds once you get the bar 2″ from the floor.
Good back position is vital here. Do not overdo it on the weight and rob yourself from the benefits of using proper technique.
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