Bandit CrossFit WOD–Wednesday, May 21, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.phpStrength2: Bench Press (15 minutes to find 1RM)3.1: High Bar Back Squat (1x4@ 80%)3.2: High Bar Back Squat (1x4@ 85%)3.3: High Bar Back Squat (1x4 @ 90%)3.4: High Bar Back Squat (1x4 @ 85%)3.5: High Bar Back Squat (1x4 @ 80%)Conditioning4: Metcon…

Bandit CrossFit WOD–Tuesday, May 20, 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 (5x4 eccentric (Tempo 61x1) --rest 90 sec)Use parallettes, kip back to top if needed3: Justin Thacker's Three Part Pause Drill (No Measure)http://youtu.be/eGJLekHScNoStrength4: Power Clean + CleanJerk (EMOM 5 minutes 1+1 @70%)Clean Jerk Demo: https://vimeo.com/94437764Conditioning5: 400m Run (Time)Max Effort 400m…

Bandit CrossFit WOD–Monday, May 19, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Justin Thacker's Squatting Quad Muscle Snatch (No Measure)https://www.youtube.com/watch?v=eSyYG3RT44UMust start this immediately on the top of class if you want to get to skill work for the day. If you must, do Crossover between Front Squats.Strength3: Front Squat (7x3 @ 85-90%, rest…

Bandit CrossFit WOD–Friday, May 16, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Justin Thacker's Three Part Pause Drill (No Measure)http://youtu.be/eGJLekHScNoStrength3: Snatch + Hang Snatch (4x 1+1 @ 85-90% -- rest 90 sec)Skill4: Handstand Walk (1X 250 ft handstand walk)If you can't walk on your hands, do shoulder taps. If you can't do shoulder…

Bandit CrossFit WOD–Wednesday, May 14, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2a: Dumbbell Row (Single Arm) (5x6 (each arm) HAP, rest 60 seconds)https://www.youtube.com/watch?v=X3GDfby7RKE2b: L-Sit (5x ME -- rest 60 seconds)Make it as difficult as possible.Strength3: High Bar Back Squat (6x5 @ 85% -- rest 2-3 minutes)Conditioning4: Metcon (AMRAP - Rounds and Reps)10 minute…

Bandit CrossFit WOD–Tuesday, May 13, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php3: Justin Thacker's Snatch Position Stretches (No Measure)https://www.youtube.com/watch?v=40vSMTQHV0o4: Justin Thacker's Squatting Quad Muscle Snatch (No Measure)https://www.youtube.com/watch?v=eSyYG3RT44UConditioning500m Row (Time)Max Effort 500m Row8x 500 meter row 2 min rest Log best attempt for score. Log all other attempts in comments. 35 minute cap.After PartyIf…

Bandit CrossFit WOD–Monday, May 12, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Muscle-ups (4x ME Mups in 60 seconds, 1 min rest)If you don't have muscle ups, do transitions.3: Bandit Barbell Clean Warm up (No Measure)Strength4: Front Squat (6x4@ 85%, 2 min rest)Conditioning5: Metcon (Time)4 rds for time 5 strict pullups 10 TTB…