Bandit CrossFit WOD–Tuesday, January 20, 2015

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Tuesday, January 20, 2015

Main – CrossFit

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1: Crossover Symmetry (No Measure)

2: Frankenstein Squat (No Measure)

2×10, tempo 25×1 (use PVC)

3: Bandit Barbell Clean AND Jerk Warm-up (No Measure)


4: Power Clean and Push Jerk (7 MIN EMOM: 3 T&G Power Clean and Push Jerk)

7 Min EMOM of 3 UB T&G Power Clean & Push Jerks @ 70% of 1RM clean

If you are having trouble with the first pull please do hang power cleans.


5: Metcon (2 Rounds for reps)

AMRAP in 6 min:

40 Double Unders

20 Wall Ball (20/14)

10 TTB

Rest 6 min


(treat the first round as if this is your only conditioning piece for the day, 100% effort. Match the effort on the second round.)

Log total reps on each round.

No double unders, do 80 singles. But, you owe me 5 minutes of double under practice sometime today.


Do this on your own after class, or at home. You may also do it as a warm up if you get to class early.

6: Metcon (Time)

10 Rounds for time; rest a full 60 sec at every failed rep

3 Strict HSPU

5 Strict Chinups

If you don’t have HSPU, use a box. If you don’t have chinups, do negatives with a tempo of 30×1.

After Party

If you don’t have consistent double unders yet, you owe five minutes practice today.

7: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

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