Bandit CrossFit WOD–Thursday, September 15, 2016

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Bandit CrossFit - CrossFitThere is no 6 am class today.View 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 (No Measure)Weighted Pull-Ups: *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to…

Bandit CrossFit WOD–Wednesday, September 14, 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: High Bar Back Squat (15 MIN to find 1RM)2.2: High Bar Back Squat ( 3 reps, 6 MIN E2MOM, at 80%…

Bandit CrossFit WOD–Tuesday, September 13, 2016

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Bandit CrossFit - CrossFitView Public WhiteboardWarm-up1: Metcon (No Measure)Spend some time working on a mobility drill that addresses an issue specific to your squat issues: ankles, hips, knees, lower back, thoracic spine. Use KStars Supple Leopard book on the table under the computer.Strength2: Metcon (No Measure)Four sets of: Russian Step-Ups…