Bandit CrossFit WOD–Tuesday, August 16, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Clean First Pull (4x 5-7 reps, building)Technique is priority. Info: http://www.catalystathletics.com/exercise/345/First-Pull/Strength2.1: High-Hang Clean (E2MOM 6MINx 3 reps (3 sets) @ 60%)2.2: High Hang Clean + Hang Clean (E2MOM 6MINx 3 reps (3 sets) @ 70%)Do one high hang clean (from hips/power position) and then…

Bandit CrossFit WOD–Tuesday, August 9, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Metcon (No Measure)Junkyard Dog Warmup: https://www.youtube.com/watch?v=2fsvvv3oJBg2: Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPncAfter you finish, do 2-3 sets of 5-10 ring pushups to warm up before your pushup test.Test3: Pushup Density Test (3 Rounds for reps)For max reps: 90 seconds of Push-Ups Rest 30 seconds…

Bandit CrossFit WOD–Monday, August 8, 2016

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Bandit CrossFit - CrossFitToday we are hosting an Open House event and opening all of our classes to the public. Please help our coaches welcome our visitors by introducing yourselves!View Public WhiteboardWarm-up1: Metcon (No Measure)10 Pass Throughs/Dislocates 10 Plate Circles Hip Circuit 10 Ankle Rotations 400 meter runConditioningThe Pizza Game…