Bandit CrossFit WOD–Friday, January 30, 2015

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Reverse Hypers (3x12, moderate weight)3: Metcon (No Measure)Make sure you run, row, or AD, working up to a moderate pace, for at least five minutes. Also, do your hip circuit and leg swings.Strength4: Deadlift (Work to a 1RM)Don't risk your back…

Bandit CrossFit WOD–Wednesday, January 28, 2015

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (No Measure)Establish Mid Hang Clean Position (same position of snatch mid hang, except in clean hand position) From the position, do Jump Drills x 15 jumps. Mid Hang Points to remember: Vertical shins Weight in the heel to mid-foot area…

Bandit CrossFit WOD–Tuesday, January 27, 2015

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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)Weightlifting3: Mid Hang Snatch (Heavy set of 5)Start at 50% of 1RM snatch and work up to a heavy set of 5 (UB) for the day. If you are having trouble receiving the bar in the…

Bandit CrossFit WOD–Monday, January 26, 2015

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Main - CrossFitView Public WhiteboardWarm-up1: Crossover Symmetry (No Measure)https://www.crossoversymmetry.com/what_is_crossover.php2: Metcon (No Measure)Find the static mid-hang snatch position with PVC. Then, from the mid hang position, do the Jump Drill x 15 Mid Hang Points: Vertical shins Weight in the heel to mid-foot area Slight bend in knees Back is set…

Bandit CrossFit WOD–Friday, January 23, 2015

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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: Metcon (2 Rounds for weight)With a 12 minute clock, complete the following lifts for max load: Part 1--- 6 minutes to find 3RM Thruster (from ground) Then, no rest, and move immediately to…

Bandit CrossFit WOD–Thursday, January 22, 2014

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Main - CrossFitView Public WhiteboardGymnastics1: Metcon (No Measure)1. Wrist roll-ups 25-45lbs ( 20 total reps) 1 rep is from bottom to top. http://instagram.com/p/xQl2xRPDX_/?modal=true ---------- 2. 3 x 15 Cuban press with 15lb Bar https://www.youtube.com/watch?v=yiGNewVNbZY ---------- 3. Strict Muscle Up Practice 2x 5-8 reps Use ring thing, rings with box, or…

Bandit CrossFit WOD–Wednesday, January 21, 2015

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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 rounds for quality: 10 sling shot squats against wall, tempo 33x1 7 perfect pushups 5 strict toes to barStrength3: High Bar Back Squat (15 minutes to find 5RM)4: Metcon (Weight)EMOM x 12 min: Odd min: 5 BS @…