Bandit CrossFit WOD–Wednesday, April 20, 2016

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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 BBStrength7/13 Front Squat/Back Squat (4x7/13 @ 94% of Monday’s weight, rest 2 minutes)Do 7…

Bandit CrossFit WOD–Tuesday, April 19, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)Strength2: 3-Position Clean + Jerk (6 sets every 90seconds)Clean from hips, above knee, floor.Conditioning3: Metcon (Time)4x750m row, rest 2:1 hold consistent 80% intensity for all 4 setsExtra Work4: Metcon (No Measure)4.1) 4 min. tabata - Freestanding HS…

Bandit CrossFit WOD–Friday, April 15, 2016

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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 BBStrength1: Metcon (Weight)3 x 4 Front Squats at 60%, 90 sec restConditioning2: Metcon (AMRAP…

Bandit CrossFit WOD–Thursday, April 14, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Ido's Squat Clinic Routine (No Measure)https://www.youtube.com/watch?v=xPwG2hqnOx02: Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPncStrength3: Metcon (Weight)Sotts Press: 3x5 AHAPGymnastics4: Metcon (No Measure)20 minute Alternating EMOM ODD: 2 Rope Climbs with legs/ or / 10 Rope Chin-ups EVEN: 3 Box assisted Muscle-ups/ or / 3 Kipping muscle-ups…

Bandit CrossFit WOD–Wednesday, April 13, 2016

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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: Metcon (Weight)4x7/13 FS/BS at 94% of Monday’s weight, rest 2 minutesSkill3: Metcon (No Measure)Alternating sets: 3a: 4x…

Bandit CrossFit WOD–Tuesday, April 12, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-upBandit Barbell Snatch Warmup (No Measure)Strength3-Position SnatchMid-hang, hang above knee, low hang6 sets 90 sec restConditioningMetcon (Time)5 Rounds: 400m run/500m row/20 cal bike/20 cal ski erg (you pick) 20 Pushups 15 Goblet Squats (53/35)Extra WorkMetcon (No Measure)To be done before or after class. Skill/Midline: A)…

Bandit CrossFit WOD–Friday, April 8, 2016

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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 ReachMust start this early. Should be finished in first five minutes.2: Russian Kettlebell Swing (2x10, skill work practice…