Bandit CrossFit WOD–Wednesday, December 16, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Front Squat Warmup (No Measure)2 rounds: 10 Kneeling Glute Mobliization (each side) 10 Spiderman Lunge Hands Elevated/Rotation (each side) Banded Front Rack Stretch :30 sec hold 10 Front Squat with BBStrength2: Front Squat (Work to 3RM for the day)Conditioning3: Metcon (Weight)12 MIN EMOM: Min…

Bandit CrossFit WOD–Monday, December 14, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Squatting Quad Snatch Warmup (No Measure)Weightlifting2: Low Hang Snatch (Work to heavy single)Just below kneesConditioning3: Metcon (Time)21 Power Snatch, 135/95 21 Burpees over Bar 15 OHS, 135/95 15 Burpees over Bar 9 Squat Snatches, 135/95 9 Burpees over BarExtra WorkPlease make the time to…

Bandit CrossFit WOD–Wednesday, December 9, 2015

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Squatting Quad Clean Warm up (No Measure)Strength2.1: Hang Clean (2x2, HAP)2.2: Low Hang Clean (2x2, HAP)Bar starts just under knee caps.2.3: Clean (2x2, HAP)2.4: Hang Clean (1x1, HAP)2.5: Low Hang Clean (1x1)Bar starts just under knee caps.2.6: Clean (1x1, HAP)Conditioning3: Metcon (Time)For Time: 21-18-15-12-9-6-3…

Bandit CrossFit WOD–Monday, December

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Squatting Quad Snatch Warmup (No Measure)Conditioning2: Metcon (Time)4 rounds: 21 Box Jumps 24/20″ 18 Wall Balls 20/14# 15 Kettlebell Swings 53/35# 12 BurpeesWeightlifting3: Hang Snatch + Snatch (E2MOM x 7 rounds)Strength4: Bottom Up Front Squat (Work up to a heavy double)Demo: https://www.youtube.com/watch?v=zIXJYHGzanU5: Front Squat…