Bandit CrossFit WOD–Monday, March 17, 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)Skill3: Muscle-ups (4x5)Most of you will be working on assisted muscle up technique. Those of you proficient with the muscle up will be working on the hollow/arch technique.Conditioning4: Metcon (Time)20 minute AMRAP of: 40 Double-Unders 20…

Bandit Crossfit WOD–Friday, March 14, 2015

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Main - CrossFitWe'll be doing the Open WOD 14.3 today starting at 4:30 p.m. and Saturday starting at 9 a.m.View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Reverse Hypers (3x12 medium, rest 90 seconds)ConditioningCrossFit Games Open 14.3 (AMRAP - Reps)8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24" /…

Bandit CrossFit WOD–Wednesday, March 12, 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: Power Clean and Push Jerk (2 Power Clean and Push Jerk EMOM for 5 min)Do 2 power clean and push jerks EMOM for 5 minutes. Use 100% + 5 more pounds from last…

Bandit CrossFit WOD–Tuesday, March 11, 2014

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Main - CrossFitHow about 4 WODs in one day?View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpDon't forget your standard warmup: 1. Run/row/airdyne 2. pass throughs/dislocates 3. hip circuit If the Crossover Symmetry stations are full, do this while you wait, and then go back to the Crossover. Then: 20 banded air…

Bandit CrossFit WOD–Monday, March 10, 2014

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Main - CrossFitLast day to get 14.2 done!! Remember, you must log your score on your CrossFit Games account by 7 p.m. tonight!View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Snatch Warmup (No Measure)ConditioningThose who have not done 14.2, today is another day for you to get that done.…

Bandit CrossFit WOD–Friday, March 7, 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)3: CrossFit Open Cardio Warmup (Time)500 meter row 400 meter run 500 meter row 400 meter runConditioning4: CrossFit Games Open 14.2 (AMRAP - Reps)0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10…

Bandit CrossFit WOD–Thursday, March 6, 2014

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Main - CrossFitRecovery Thursday! Also, we'll be watching the LIVE CrossFit Open 14.2 announcement.View Public WhiteboardWarm-up1: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip CircuitSkill/Conditioning2: Jerk Dip Squat (4x4 @ 75% of 1RM Jerk -- 90 sec rest)https://www.catalystathletics.com/exercises/exercise.php?exerciseID=194Strength3: Metcon (AMRAP…