Bandit CrossFit WOD–Wednesday, June 18, 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)Strength3: Front Squat (EMOMx4 2 reps @ 85%)Conditioning4: Metcon (AMRAP - Reps)AMRAP in 4 min: 6 Alt KB Snatch (70/53) 12 Alt Goblet Lunge (70/53) Rest 4 min AMRAP in 4 min: 12 Wall Ball…

Bandit CrossFit WOD–Monday, June 16, 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)Strength3: High Bar Back Squat (EMOM x5--3 reps at 80% of 1RM)Conditioning4: Metcon (AMRAP - Reps)Conditioning: 15 min AMRAP 60 cal AD (or rower) 8 MU (or C2B) 30 KBS (70/53) 15 Thrusters (135/95) NO…

Bandit CrossFit WOD–Friday, June 13, 2014

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Main - CrossFitDon't forget, Saturday community workout is at 10 am. We will be doing the benchmark WOD, "Diane."View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Squatting Quad Snatch Warmup (No Measure)Weightlifting3: Power Snatch (EMOMx6 @70%)4: Power Clean and Push Jerk (EMOMx5 @ 60%)Conditioning5: Metcon (AMRAP - Reps)5 Rds of 60…

Bandit CrossFit WOD

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Main - CrossFitThis is a good one. We don't have time for anything else but this. Please make sure that you do the standard Bandit Warmup very thoroughly.View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (No Measure)Outlaw Connectivity: http://theoutlawway.com/2014/06/03/140604-3/Conditioning3: Metcon (Time)For time: (Further Scaling options for hs walk and double…

Bandit CrossFit WOD–Tuesday, June 10, 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)Strength3: Clean and Jerk (EMOM 8 minutes, ascend in weight every set)0-4min : 2 reps 4-8 min: 1 rep *ascend each set eventually to a near maximal CJ attemptConditioning4: 400m Run (Time)Max Effort 400m Run10…

Bandit CrossFit WOD–Monday, June 9, 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)Strength3: High Bar Back Squat (12 minutes to find 1RM)ConditioningMetcon (AMRAP - Reps)AMRAP in 10 min 20 Wall Ball (20/14) 7 Bar MU (if you don't have bar muscleups, do C2B pullups) Rest 2 min…

Bandit CrossFit WOD–Friday, June 6, 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: Power Snatch + Hang Snatch (EMOM 8 1+1 @ 80% 1RM Snatch)Conditioning4: Metcon (Time)6-8 Rds: 10 C2B Pullups 10 Wall Ball (20/14) Rest 1:1 If Split deviates more than 15 sec stop at 6 rounds

Bandit CrossFit WOD–Thursday, June

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Main - CrossFitView Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)2: Reverse Hypers (3x12, HAP-- rest 60 seconds)Strength/Skill3: Metcon (No Measure)Outlaw Connectivity Work: http://theoutlawway.com/2014/05/30/140601-2/Strength4: Deadlift (4x6 @ 60% @40x1 tempo, 90 sec rest)Conditioning5: Metcon (Time)1600 meter run w/plate 45/25#* *Every two hundred meters (each turn around) stop and do 20…