Bandit CrossFit WOD–Monday, May 5, 2013

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Monday, May 5, 2013

Main – CrossFit

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1: Crossover Symmetry (No Measure)


2: Burpee Muscle Up (6 sets: 3-5 Burpee Muscle Ups every :90 seconds)

If you can’t do muscle ups, do 3-5 muscle up transitions.

Challenge yourself. Move the rings up.


3: Front Squat (5×2 @ 80% every :90 seconds)


4: Metcon (AMRAP – Reps)

AMRAP in 8:
5 Power Snatch (155/105)
10 Ring Pushups
Rest 4 min
AMRAP in 8:
3 Hang Power Clean (225/135)
6 Bar-Facing Burpee

Please scale accordingly. If you are not sure, a coach will help you.

Goals for this workout: 8 minutes of hard hitting cardio, get your heart rate down, and then hit it hard again for another 8.

This means:

1. You should be able to stay moving. Do not get stuck at failure on ring pushups or struggle with moving the weight efficiently or effectively. Scale down as you begin to redline.

2. Weight should not be too heavy for you to peform continuous sets.

3. Do not stop to rest or get water in the work portion. You have four whole minutes to rest, get water, and/or cry in the fetal position between the work.

Bandit Competition Team


A: Hang Snatch (3×3 @60% — 60 sec rest (snatch from hip))

B: Snatch Pull+Hang Snatch+OHS (4×2+2+2 @ 80-85% — 2-3 min rest)

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