Bandit CrossFit WOD–Friday, August 29, 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 (8 minute EMOM --2 reps at 65-70%)Conditioning4: Metcon (AMRAP - Rounds and Reps)AMRAP in 10 min: Level 3 (Rx) 10 FS 135/95# 35 DU Level 2 10 FS 95/65# 35 DU Level 1…

Bandit CrossFit WOD–Thursday, August 28, 2014

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Main - CrossFitToday we're focusing on core, strength work and stretching. No gut check. Mon-Wed have been rough enough this week. Enjoy this break. Tomorrow is right back to business.View Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (No Measure)Tabata: 4 minutes, Russian Twist with KB or DB 4 minutes, Hollow…

Bandit CrossFit WOD–Wednesday, August 27, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2a: Front Rack Lunge (3x 20 steps, HAP)2b: GHD Raise (3x10, tempo 42x1)Strength3.1: Front Squat (1x10 @ 50%)3.2: Front Squat (1x8 @ 75%)3.3: Front Squat (1x6 @ 80%)3.4: Front Squat (1x4 @ 85%)3.5: Front Squat (1x2 @ 90%)3.6: Front Squat (2x1 @…

Bandit CrossFit WOD–Friday, August 22, 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)2 rounds for quality 10 squats with bands around knees 10 pushups (should be absolutely perfect)Strength3: Bench Press (8x1 build to a 1RM)Conditioning4: Metcon (Time)5 Rounds: 400m run 20 Kettlebell swings 53/35# 15 Butterfly Situps 10 Box Jumps 24/20"