Bandit CrossFit WOD–Thursday, June 18, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: CrossOver Symmetry Iron Scap (No Measure)2: Metcon (Weight)2 rounds: 10 Goblet Squats, tempo 23x1 7 Pushups, tempo 33x1 10 Hanging Scapular Depressions (Called retractions in this demo) Demo: https://www.youtube.com/watch?v=uPVRwyEiAd8 Log weight for Goblet Squat as your score.Gymnastics3: Metcon (AMRAP - Rounds and Reps)15 Minute…

Bandit CrossFit WOD–Wednesday, June 17. 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Metcon (No Measure)1 ROUND: 10 Burpees 10 OHS (with absolutely perfect technique) tempo 23x2 10 Pushups 10 Wall Squats (get as close to wall as possible with hands up) tempo 23x12: Spiderman Lunge & Hip Rotation (No Measure)Demo: https://www.youtube.com/watch?v=rh5dwl61B001x10 (each side, so a total…

Bandit CrossFit WOD–Monday, June 15, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-upSquats must start at 10 after class starts.1: Kettlebell Squat and Reach (No Measure)Demo: https://www.youtube.com/watch?v=emPSClF6kHU1x20 reaches (10 each side)2: Metcon (No Measure)2 rounds: 10 Duck Walks with sling shot 10 Plate Circles 10 Barbell Cleans 10 BurpeesStrength3: Front Squat (20 minutes to find 1RM Front…

Bandit CrossFit WOD–Friday, June 12, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Bandit Barbell Snatch Warmup (No Measure)Strength2: Metcon (Weight)10 MIN EMOM 1st: (1) 3-position snatch (hip, just above knee, floor) 2nd: (4) Sotts Press Use moderate weight for snatches. Technique is priority.Conditioning3: Metcon (Time)Partner Workout: Part 1: 200m KB Farmers Carry (32/24kg each hand), partner…

Bandit CrossFit WOD–Wednesday, June 10, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Kettlebell Squat and Reach (No Measure)Demo: https://www.youtube.com/watch?v=emPSClF6kHU2x10 each side2: Spiderman Lunge & Hip Rotation (No Measure)Demo: https://www.youtube.com/watch?v=rh5dwl61B002x10Strength3: Metcon (Weight)10 MIN EMOM 1st: 2 Front Squats @ 70% 2nd: 2 Box Jumps 30/24" (step down) Practice good box jump technique.Conditioning4: Metcon (No Measure)10 MIN EMOM…