Bandit CrossFit WOD–Friday, April 29, 2016

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AnnouncementsNo Saturday class until May 14, 2016.Bandit CrossFit - CrossFitView Public WhiteboardWarm-upBack Squat Warmup (No Measure)1-2 rounds 10 Kneeling Glute Mobilization 10 Overhead Lunges (single arm/opposite leg/in place) 10 Sling Shot Squats 23x1 10 Kettlebell Squat and ReachStrength2: Metcon (Weight)3x8 @ 70% of 1RM HBBS, 2 minute restConditioning3: Metcon (No…

Bandit CrossFit WOD–Thursday, April 28, 2016

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AnnouncementsNo Saturday class until May 14, 2016.Bandit CrossFit - CrossFitView Public WhiteboardWarm-upIdo's Squat Clinic Routine (No Measure)https://www.youtube.com/watch?v=xPwG2hqnOx0Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPncConditioning2: Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 2 Rope Climbs with Legs 15 Tuck Crunch 0:05's L-SitConditioning3: Metcon (Calories)15 Minute Ski work: 30 seconds on, 30 seconds…

Bandit CrossFit WOD–Wednesday, April 27, 2016

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AnnouncementsNo Saturday class until May 14, 2016.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: 4/8 Front Squat/Back Squat (Weight)5x4/8@ 94% of…

Bandit CrossFit WOD–Tuesday, April 26, 2016

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AnnouncementsNo Saturday class until May 14, 2016.Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Press in Clean (the real Sots Press)4x4 AHAP http://www.catalystathletics.com/exercise/209/Press-In-Clean-Sots-Press/.Notes: If you are unable to have a good position, do a seated press.Strength2: Metcon (Weight)6x 3 Jerk Dips + 2 Push Jerk + 1 Jerk , every 90 seconds.Work…

Bandit CrossFit WOD–Friday, April 22, 2016

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AnnouncementsNo Saturday class until May 14, 2016.Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Back Squat Warmup (No Measure)1-2 rounds 10 Kneeling Glute Mobilization 10 Overhead Lunges (single arm/opposite leg/in place) 10 Sling Shot Squats 23x1 10 Kettlebell Squat and ReachStrength2: Back Squat (1RM)20 min to determine 1RMConditioning3: Metcon (No Measure)EMOM x…

Bandit CrossFit WOD–Thursday, April 21, 2016

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AnnouncementsNo Saturday class until May 14, 2016.Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPnc2: Ido's Squat Clinic Routine (No Measure)https://www.youtube.com/watch?v=xPwG2hqnOx0Gymnastics3: Metcon (No Measure)2.1) 5 x 5 Strict Muscle-up. Scale the number, do them with a box, do negatives, or use power monkey rings. 2.2) 5x5 Bottoms…