"2 Bars of Death"(9.17.2010)

“Frankenstein Sled Pulls”(Great for Hamstring and Glutes Recovery)

I. Class Schedule for Saturday, September 18th, 2010:
We will be having only one class on Saturday morning due to the Pull-Up Clinic that will be taking place at Vagabond CrossFit @ 10:00 am.

*Morning Class Time: 9:00 am*
*Afternoon Class Time(Olympic Lifting Class): 4:00 pm to 5:00 pm*

II. Vagabond Pull-Up Clinic:
The Vagabond Pull-Up Clinic will be happening on Saturday, September 18th, 2010 @ 10:00 am. The class will approximately last about an hour long and will go over the basics of the pull-up from kipping to the butterfly. This will be a great introduction to all beginners, but also to the experienced CrossFitter, who wants to see their times improve and also be more efficient during their workouts. The cost of the class is only 10$.

III. Dynamic Mobility Warm-Up:
Lacrosse Ball Work(Hamstrings and Achilles Cord)
Hip Extension/Flexion(Box)
Shoulder Prep(Bands, Bar, and PVC)
Hip Explosive Drills(Straight Arm)

IV. Strength and Metabolic Conditioning Workouts of the Day:
A. Mid Grip Bench Press, 5 sets of 3, go for a 3 rep max
*Compare to April 30th, 2010 and June 14th, 2010
B. “2 Bars of Death”
10-9-8-7-6-5-4-3-2-1 of:
Thrusters @ 115 lbs/85 lbs
Deck Power Clean @ 115/85 lbs
Scaling Options for “2 Bars of Death”
Men: 115, 95, 75
Women: 85, 65, 45

*Rotate between the two exercises, complete as fast as possible*

Post Weights Used and Time to Complete to Comments.