"3 Sets of Fury"(9.6.2011)

Vagabond Team Workout....


*Vagabond CrossFit Olympic Lifting Class, Tuesday, September 6th, 2011 @ 6:35 pm(Come Work on Your Skills and Get Some Great Coaching)*

*Vagabond CrossFit Gymnastics Class will take place on Wednesday, September 7th, 2011 @ 5:35 pm(One of our most popular classes, so come on in and work those skills)*

*Click Here to See Full Sized Schedule Layout for the Fall Class Times.*

Notice Brucey in the middle of the picture? Wondering What He Is Thinking?

I. Dynamic and Mobility Prep Warm-Up:
A. 3 to 5 Minutes @ 70% of:
High Knees
Butt Kicks
B. 7 to 10 Minutes of:
1. Lacrosse Ball Work(Shoulders and Lats)
2. Hamstring Prep
II. Strength and Conditioning Workouts of the Day:
A. Deadlift, 5 sets of 3, work up to a heavy 3 rep at the end
*Compare to July 29th, 2011*
B. “3 Sets of Fury”(3 Sets of the following movements for as many reps as possible):
1 Minute of Box Jumps @ 24/20
1 Minute of Kettlebell Snatches(30 seconds each arm) @ 55/35
1 Minute of DB Push Press @ 40/25
1 Minute of Row Cals @ Damper Setting@ 10/7
*Compare to July 19th, 2011*
Post Weights Used and Number of Reps Completed to Comments.