Bandit CrossFit WOD–Wednesday, December 30, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Squatting Quad Clean Warm up (No Measure)Weightlifting2: 3 Position Clean (Power, Knees, Floor) (7 MIN EMOM (moderate weight))Strength3: Heavy Squat (6 rounds) (6 Rounds for weight)1×1 Back Squat, Heavy 1×10 Back Squat, Heavy 1x1 Back Squat, Heavy 1×20 Back Squat, Heavy 1×1 Back Squat,…

Bandit CrossFit WOD–Monday, December 21, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)Conditioning2: Metcon (Time)5 Rounds: 5 Handstand Pushups 10 Power Clean, 135/95 15 Burpees 20 Kettlebell Swings, 53/35 25 Wallball Shots, 20/14 3 Minute Rest between Scaling for HSPU: Use heavy dumbbells and do seated dumbbell presses. No…