Bandit CrossFit WOD–Tuesday, July 5, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Tuesday, July 5, 2016

Bandit CrossFit – CrossFit

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1: Warm-up (No Measure)


10 Sling Shot Air Squats, tempo 33×1

15 Calorie Row


2: Metcon (Weight)

HBBS: 6×3, 80-85%, tempo 51×1
Tempo and technique are more important than the weight. This is our last week of “learning” in the squat. Next week, we will “earn” the right to squat heavy with a hold in the bottom. This work is very important. Please try to come in and do it. Or, do it on your own.


3: Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets):

15 Pull-Ups

30 Push-Ups

45 Air Squats
Complete each set as quickly as possible and note times for each. Stay as consistent as possible.

There will be there separate spots to fill in for the times. Wodify will do the math for you. Coach will start the clock over for you for each round.

Extra Work

4: Metcon (No Measure)

4.1) Every minute, on the minute, for 12 minutes:

Minute 1 – Barbell Roll Outs x 8-10 reps

Minute 2 – Hollow Rocks (or hold) x 30 seconds

Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds

Seated L-Sit Double Leg Lift Demo:

4.2) Optional Additional Conditioning Session

Five sets of:

Row 1000 meters @ 2 seconds faster than your 5k PR Pace

Rest 2 minutes

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