Bandit CrossFit WOD–Monday, June 30, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: (No Measure)2 rounds 20 Wall-facing squats (hands over head) 3/3 (l/r) Turkish Get Up (HAP, DB or KB) 10 GH Raises 5 Strict Pullups :30 Lsit hold (as difficult as possible)Turkish Get Up: http://www.youtube.com/watch?v=GdAXt7YyGe0 For more, check out a full video…

Bandit CrossFit WOD–Friday, June 27, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Squatting Quad Snatch Warmup (No Measure)Strength3: Snatch (TNG) + OHS (EMOM x6 -- 3 TNG Snatch + 3 OHS)Start at 50%, add 5% every minute. Set all your weights out that you need ahead of time.Conditioning4: Metcon (Time)1k Row 20 Alt…

Bandit CrossFit WOD–Thursday, June 26, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)Strength/Skill2: Metcon (No Measure)Outlaw Connectivity: http://theoutlawway.com/2014/06/17/140618-4/ This should be done by the first 20 minutes of class.ConditioningMetcon (Time)1600 meter run 30 Burpees 1200 meter run 30 Burpees 800 meter run 30 Burpees 400 meter run 30 Burpees 40 minute cap.…

Bandit CrossFit WOD–Wednesday, June 25, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: (No Measure)3 rounds for quality 20 OHS 45# 15 Bent over rows 45# 10 Front Rack Walking lunge 5 Strict PullupsStrength3.1: Front Squat (1x10@ 50%)3.2: Front Squat (1x10 @ 55%)3.3: Front Squat (1x10 @ 60%)3.4: Front Squat (1x10 @ 70%)Conditioning4: Metcon…

Bandit CrossFit WOD–Tuesday, June 24, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Squatting Quad Clean Warm up (No Measure)This must be started ASAP.Strength3: Hang Clean and Jerk (EMOM 5--3 Hang Clean + 1 Jerk @ 70%)rest 2 minutes This piece must be finshed by no later than 15 after.Conditioning4: 500m Row (Time)Max Effort…

Bandit CrossFit WOD–Monday, June 23, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: (No Measure)2 rounds, for quality 20 wall-facing squats 15 OH walking lunges 45/35# 10 perfect pushups 5 strict pullupsStrength3.1: High Bar Back Squat (1x10 @ 50%)3.2: High Bar Back Squat (1x10 @ 55%)3.3: High Bar Back Squat (1x10 @ 60%)3.4: High…

Bandit CrossFit WOD–Friday, June 20, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (No Measure)3-4 sets not for time: 3 Wall Walks + ME HS Walk off the wall up to 60 ft Seperate Handstand Walks from Wall Walks if needed. Also, if handstand walks are nonexistent, do ME shoulder taps. If shoulder…