Bandit CrossFit WOD–Friday, February 28, 2014

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Main - CrossFitView Public WhiteboardWarm-upCrossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpBandit Barbell Snatch Warmup (No Measure)ConditioningCrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#If you can't do double unders, you will work for 10 minutes trying to get them. Some of you may…

Bandit CrossFit WOD–Thursday, February 28, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: CrossOver Symmetry Iron Scap (No Measure)3: Warm-up (No Measure)Foam Roll T-Spine and Low backSkill4: Metcon (No Measure)10 Minute EMOM 10 vertical Kettlebell swings (even) 7 Burpee (with towel) (odd) Kettlebells must be absolutely vertical at the top. Choose comfortable weight. You…

Bandit CrossFit WOD–Wednesday, February 26, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Snatch Warmup (No Measure)Barbell3: Snatch Balance (12 minutes to find 1RM Snatch Balance)ConditioningMetcon (Time)5 rounds of: 5 Hang Cleans (full) 155/105# 12 Box Jumps 24/20″ 15 Burpees Rest 2 minutes. Level 4: 7 rounds Rest 1:1 Level 2: 85#…

Bandit CrossFit WOD–Tuesday, February 25, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)Barbell3: Clean and Jerk (2 Clean + Jerk @ 70% EMOM for 5:00)Strength4: High Bar Back Squat (4x5 @ 85% of 1RM)Conditioning5: 2011 Regionals Event 1 (Time)Run 1K 30 HSPU Row 1K

Bandit CrossFit WOD–Monday, February 24, 2014

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Main - CrossFitThe first CrossFit Open WOD is announced on Thursday at 7 pm!View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Snatch Warmup (No Measure)Barbell3: Snatch (5x2 @ 75-80% -- rest 90 sec)Do not go above 80%. Snatch from whatever position you have been working from.Strength/Skill4: Metcon (No Measure)EMOM…

Bandit CrossFit WOD–Friday, February 21, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Reverse Hypers (3x10 heavy -- rest 90 seconds)Strength3: Deadlift (5x3 @ 75% --- rest 90 sec)You may work up if it is easy and your technique is perfect.ConditioningMetcon (AMRAP - Rounds and Reps)20 minute AMRAP 10 C2B 20 DB step ups…