Bandit CrossFit WOD–Wednesday, April 23, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Wednesday, April 23, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

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


2: High Bar Back Squat (4×8 @ 75% — 2 minute rest)


3: Metcon (Time)

As Fast As Possible:
40 Cal Airdyne
40 Alt KB Thrusters (53/35) , once sets starts you are not allowed to bring KB below shoulders
40 Box Over Jumps (24/20)UB-without stopping
30 Cal Airdyne
30 UB KB Swings (53/35)
20 Cal Airdyne
20 UB Alt KB Snatch (53/35) KB does not have to touch ground after leaving the floor
20 UB Ring Pushups

Every time you break up a set, you have a 10 burpee penalty.

I will have scaling options for class during class time.



Do this on your own, if you have time. Competition team, do this before conditioning.

4a: Handstand Push-ups (3x 5-10, strict — rest 90 sec)

4b: Pull-ups (3x 8-10)

Bandit Competition Team


Do these before HBBS

1: Power Jerk + Split Jerk + Jerk Grip OHS (4x 3+3+1 @ 70-75% — 2 minute rest)

2: On Toe Split Jerk (4×5, rest 90 sec)

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