Bandit CrossFit WOD–Wednesday, April 30, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Handstand Push-ups (3x 6-8 eccentric @ tempo of 71x2, rest 60-90)3: Bandit Barbell Clean AND Jerk Warm-up (No Measure)Strength4: High Bar Back Squat (5x6 @ 80% --2 min. rest)Conditioning5: Metcon (Time)5 rounds 250 meter row 5 power snatch 135/95 10 TTB…

Bandit CrossFit WOD–Tuesday, April 29, 2014

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Main - CrossFitBring socks or leg protection for rope climbs!!View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (No Measure)1. 5x5 Seated Box Jumps (max height) 2. EMOM 4minutes: 2-3 rope climbs. Level 2&1: 1 Rope Climb Split class as needed for this. Recommended to have two on rope at one…

Bandit CrossFit WOD–Monday, April 28, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpStrength/Skill2a: Muscle-ups (4x 3-6 UB Muscle Ups + ME Ring L-sit hold)If you don't have muscle ups, do transitions. If you are doing transitions, challenge yourself. Raise the rings.2b: Pistols (4 x 10 alternating pistols)Weighted, if possibleStrength3: Front Squat (5x5 @ 80%…

Bandit CrossFit WOD–Friday, April 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 Snatch Warmup (No Measure)Strength3: Snatch + Hang Snatch + OHS (3x 1+1+2, @ 85-90%, rest 90 seconds)First snatch is from floor. Second is anywhere between hip and knee.1x 2+3+2 @ 60% 1x 2+2+2 @ 70% 1x 2+1+2 @ 80%…

Bandit CrossFit WOD–Thursday,

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Main - CrossFitView Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)2a: Pistols (4x10 (5 each leg) at 51X1--rest 90 sec)What does 51X1 mean? It is a tempo prescription. Read CJ Martin's (of CrossFit Invictus) article about tempo training: "What does 30X0 mean?"http://www.crossfitinvictus.com/must-read-posts/what-does-30x0-mean/2b: Handstand Walk (4X 50-75ft. -- rest 90 sec)If…

Bandit CrossFit WOD–Wednesday, April 23, 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)Strength2: High Bar Back Squat (4x8 @ 75% -- 2 minute rest)Conditioning3: Metcon (Time)As Fast As Possible: 40 Cal Airdyne 40 Alt KB Thrusters (53/35) , once sets starts you are not allowed to…

Bandit CrossFit WOD–Monday, April 21, 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)Strength3: Front Squat (4x6 @ 75%--2 min rest)Skill4: Burpee Muscle Up (EMOM 6 min: 3-4 Burpee Muscle Ups)If you can't do a muscle up, do 3-4 strict transitions.5: Floor Wipers (3x10 (each side) @…