Bandit CrossFit WOD–Wednesday, May 7, 2014

Janice Ferguson
July 31, 2023
Bandit CrossFit WOD–Wednesday, May 7, 2014

Main – CrossFit

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1: Crossover Symmetry (No Measure)

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


3: High Bar Back Squat (5×3 @ 80% every :90 sec )


4: Metcon (Time)

3 rounds:

1K Row
100 meter farmer carry 53/35#
15 Box Jump overs 24/20
30 Pullups

The goal of this workout is to stay moving the entire three rounds. This is all cardio. For this reason, you may kip your pullups so that you may move as quickly as possible. Please make sure to keep good shoulder position and use the appropriate band.

Bandit Competition Team


A: Power Jerk + Jerk Grip OHS (3×2+3 @ 70-75% — rest for :90 seconds)

B: On Toe Split Jerk (3×5 @ 90-100%, –90 sec rest)



C: Handstand Push-ups (Every 90 seconds, do 5 HSPU x6)

Make them as hard as possible for you to do.


D: Bench Press (3×3 HAP — 2 min rest)

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