Bandit CrossFit WOD–Friday, November 28, 2014

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Main - CrossFitView Public WhiteboardWarm-upDon't forget the standard Bandit Warmup: Run/Row/AD Pass throughs Dislocates Hip Circuit1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.3: Bandit Barbell Snatch Warmup (No Measure)Conditioning4: Metcon (Time)For Time: 3 Rounds: 10…

Bandit CrossFit WOD–Wednesday, November 26, 2014

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Main - CrossFitView Public Whiteboard1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.This should be done before class starts, along with your standard Bandit Warm up with pass throughs, dislocates, leg swings and hip circuit. If…

Bandit CrossFit WOD–Tuesday, November 25, 2014

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Main - CrossFitView Public WhiteboardWarm-upDon't forget the Bandit standard warmup before class begins.1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)Strength3: Push jerk + Split jerk (5x 2+1 (5 sets of 2 push jerk + 1 split jerk))Conditioning4: Metcon (AMRAP - Rounds and Reps)15 minute AMRAP:…

Bandit CrossFit WOD–Monday, November 24, 2014

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Main - CrossFitView Public WhiteboardWarm-upDon't forget to run/AD/row, then do pass throughs, dislocates, leg swings, hip circuit before class starts.1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Max Double Under in 1 Minute (AMRAP - Reps)StrengthDo the following every 90 seconds:3.1: High Bar Back Squat (1x10 @ 50%)3.2: High Bar Back Squat (1x8…

Bandit CrossFit WOD–Wednesday, November 19, 2014

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Main - CrossFitThis isn't a day spa. -DaleView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.StrengthDo the following sets every 60 seconds:3.1: Front Squat (1x5 @ 50%)3.2: Front Squat (1x4 @ 60%)3.3: Front Squat…

Bandit CrossFit WOD–Tuesday, November 18, 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: Hang Clean and Jerk (5x1 --find 1RM for the day)Conditioning4: Metcon (2 Rounds for reps)8 MIN AMRAP: 20 Cal Row 15 Box Jumps (24/20) 10 HSPU Regional Standard Rest 4 min Repeat

Bandit CrossFit WOD–Monday, November 17, 2014

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Double Under 5 Min AMRAP (AMRAP - Reps)Do as many Double Unders as you can in 5 minutes.StrengthThis is a deload week. Next week, we will return to heavy squatting. Do the following sets every 60 seconds:3.1: High Bar Back Squat…