Bandit CrossFit WOD–Friday, May 20, 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: High Bar Back Squat (3x4 @ 85%)Conditioning3: Desforges (Time)5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups…

Bandit CrossFit WOD–Thursday, May 19, 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=y4Wo095zPncGymnastics3: Metcon (No Measure)3.1) 9 x 3reps Band resisted Push-ups https://www.instagram.com/p/t0eg7ivDa0/ Vary Hand width each set between (Wide, Medium, Narrow) You Should only perform 3 sets of each hand width If push ups…

Bandit CrossFit WOD–Thursday, May 12, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Metcon (No Measure)10 Plate Circles 10 Calorie Ski Erg 10 Bottoms Up Kettlebell Press (each side) 10 Powell Raises (each side) :30 Samson Stretch :30 Hollow Hold 10 MIN AMRAP Powell Raise Demo: https://www.youtube.com/watch?v=BxK60HYw760Gymnastics2: Metcon (No Measure)2.1) Complete the Following Muscle-up Complex Using any…

Bandit CrossFit WOD–Wednesday, May 11, 2016

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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: 3/6 Front Squat/Back Squat (Weight)6 sets of 3 Front squats immediately followed by 6 back squats.Weight should be 94% of Monday's…

Bandit CrossFit Announces Weightlifting Program

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  Bandit CrossFit teen, Casey Ferguson, lifting in the first ever Mississippi weightlifting meet--hosted by the Mississippi Barbell Club. The third annual Mississippi Weightlifting Championship meet is scheduled for June 4, 2016! Bandit CrossFit supports the sport of weightlifting and Mississippi Barbell! Check out their Web site: MS Barbell. (Photo…