Bandit CrossFit WOD–Thursday, September 29, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: CFNE Bulletproof Shoulders (No Measure)Demo: https://www.youtube.com/watch?v=ACAz6HFj1xEConditioning2: Metcon (No Measure)10 min @ sustainable pace 5 Tire Flips 100 meter sled pull (choose weight) 15 Burpees rest 5 min 10 min @ sustainable pace 10 Golf Swing Sledge to Tire L 10 Golf Swing Sledge to…

Bandit CrossFit WOD–Tuesday, September 27, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Ido's Scapula Mobilization Routine (No Measure)https://www.youtube.com/watch?v=y4Wo095zPnc1: Metcon (No Measure)3x5-7 Ring Pushups Tempo 33x3 Don't forget turnout at top.Test2: Pushup Density Test (3 Rounds for reps)For max reps: 90 seconds of Push-Ups Rest 30 seconds 60 seconds of Push-Ups Rest 30 seconds 30 seconds of…

Bandit CrossFit WOD–Monday, September 26, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)2: Clean Pull (3x5, building)Demo: http://www.catalystathletics.com/exercise/98/Clean-Pull/Strength3: Clean and Jerk (15 MIN to find 1RM)Conditioning4: Metcon (AMRAP - Rounds and Reps)Every minute, on the minute, until you can no longer maintain 60 second rounds: 6 Power Cleans (135/95…