Bandit CrossFit WOD–Wednesday, June 29, 2016

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Wednesday, June 29, 2016

Bandit CrossFit – CrossFit

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1: Bandit Barbell Snatch Warmup (No Measure)


2: Hang Snatch (Find today’s 2RM, 10-15 minutes)

Good technique is important. No fails.

2: Snatch (Find today’s 1 RM, 10-15 minutes)

Start at 65% of today’s 2RM hang snatch

Make jumps of 5-10 lbs as you build loads.

The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads.

Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” or 1RM for the day.

3: Metcon (Time)

For time:

Snatch x 20 reps @ 70% of today’s 1-RM


*Each stumble is a no-rep

**Outright fail is 10 burpee over the barbell penalty (do the penalty before moving on to next rep)

***Full Snatch every rep

****70% is the weight you should use only if you have solid technique.

If you can’t do full snatch with squat, these are the alternatives (in decreasing level of mobility requirements):

1. Power Snatch + OHS

2. Power Snatch + Snatch Balance (recieve in power position and do not go lower)

3. Power Snatch only, then after power snatch, do 20 OHS to a box with no more than 45# barbell

4. Power Snatch only, then after power snatch, do 20 Snatch Grip BTN Press while seated to a box. (Keep posture)

Log the weight you used in comments.


4: Metcon (AMRAP – Rounds and Reps)


12 Russian Kettlebell Swings (24/16 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (24/16kg)

Rx+: 32/24kg

Extra Work

5: Metcon (No Measure)

5.1) Four sets of:

Goat Bag Swings x 10 reps @ 4211

Rest 30 seconds

Hollow Rock x 20 reps @ 11X0

Rest 30 seconds

Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

5.2) Three sets of:

Glute Ham Raises x 6-8 reps

Rest 60 seconds

Reverse Hyper x 20 reps 50% of 1-RM Back Squat

Rest as needed

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