Bandit CrossFit WOD–Thursday, September 10, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: 5 Minute Squat Warmup (No Measure)1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA 2) Spiderman Lunge and Hip Rotation: https://youtu.be/rh5dwl61B00 3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHUConditioning2: Metcon (No Measure)35 MIN EMOM: 1 Rope Climb + AirBike/Ski Erg/Row 5-7 GHD Situps + Airbike/Ski Erg/Row 1 Monkey Bar Pass…

Bandit CrossFit WOD–Wednesday, September 2, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: 5 Minute Squat Warmup (No Measure)1) Kneeling Glute Mobilization: https://youtu.be/3O2acf8oRVA 2) Spiderman Lunge and Hip Rotation: https://youtu.be/rh5dwl61B00 3) Kettlebell Squat and Reach: https://youtu.be/emPSClF6kHUStrength2: Box Squat (3x3)Demo: https://www.youtube.com/watch?v=k5BJbiguxOc(Wendler 3’s) – start with a warm-up for 3 sets: 40% x5, 50% x5 60% x3 70% of…

Bandit CrossFit WOD–Tuesday, September 1, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Squatting Quad Snatch Warmup (No Measure)Strength2: 3 Position Snatch (Floor, hang, hip) (10 MIN EMOM)Alternate between the following: 1st: 3 position snatch (start at high hang) 2nd: 4x snatch first pull (floor to knees)Conditioning3: Metcon (Time)5 rounds 8 Power Snatch (all TNG) (95/65) 7…