Bandit CrossFit WOD–Friday, June 26, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Squatting Quad Snatch Warmup (No Measure)Use PVC.Strength2: Metcon (Weight)10 Min EMOM 1st: (1) 3-Position Snatch (Hips, Knees, Floor) 2nd: (5) Sotts Press Log snatch weightConditioning3: CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

Bandit CrossFit WOD–Thursday, June 25, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)2: Kettlebell Squat and Reach (No Measure)Demo: https://www.youtube.com/watch?v=emPSClF6kHU3x8 each side. Alternate your sets with the following: 3x10 OHS with PERFECT technique. Use PVC if you have to.Test3: 1 Min ME Pistols (AMRAP - Reps)Must be alternating. Must be good…

Bandit CrossFit WOD–Wednesday, June 24, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Bandit Daily Warm up (No Measure)Run, row, or airdyne 10 Pass Throughs 10 Rotational Dislocates (each side) Hip Circuit2: Front Rack Step Up (3x8 (each leg), rest 30 seconds)3: Single Leg Deadlift (Kettlebell) (3x10 each leg, rest 30 seconds)Demo/Progressions: https://www.youtube.com/watch?v=7uA1PLNIWK8Use one kettlebell on the…

Bandit CrossFit WOD–Tuesday, June 23, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Metcon (Weight)1a) Barefoot Goblet Squats, 31X1, 8 reps x 3, rest 45 sec 1b) Single Leg Quarter Squat Palloff Press, 15/side x 3, Rest 1 minute Log weight for Goblet Squats Palloff Press Demo: https://www.youtube.com/watch?v=DADLFgjKkMI2: Squatting Quad Clean Warm up (No Measure)Also, do jerk…

Bandit CrossFit WOD–Monday, June 22, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Split Foot Squat (Rear Foot Elevated) w/DB (3x12/leg, tempo 3030, do these barefoot)https://www.youtube.com/watch?v=KWUBs_ybVX860 second rest between legs Use dumbells, if possible.2: Metcon (No Measure)2a. Hip Extensions @ 4022 tempo, 4 x 10-12 reps, rest 30 sec 2b. Barbell Roll Outs @ 40X1 tempo, 4…

Bandit CrossFit WOD–Friday, June 19, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Bandit Barbell Snatch Warmup (No Measure)Strength2: Metcon (Weight)10 MIN EMOM 1st: (4) Snatch First Pulls 2nd: (1) 3-Position Snatch, moderate weight for technique work (hips, just above knee, floor) Use the same weightConditioning3: Metcon (Time)Buy In: 400m Med Ball Carry 20/14# 3 rounds of:…