VAGABOND CROSSFIT WOD-4/26/10
Good form by Billy as he pushes the head through and is at full extensions with hips and arms…
Sometimes a box for some people can be the difference for a better squat…
Front Squatting.. Let’s build up those quads and core strength…
Dynamic/Mobility Warm-Up:
Spiderman Lunge
Lunge and Twist
Arm Circle
Leg Kicks
Bend and Touch Toes
Active/Skill Development:
Coach B Warm-Ups x 5 each
Snatch Press x 10
Heaving Snatch Balance x 10
Snatch Balance x 10
Workout of the Day:
A. Hang Power Snatch 5-5-5-3-3-3
B. Good Mornings, 8 reps x 3 sets @ 25% of 1 Rep Max Back Squat
C. For Time of the Following Movements:
10 Hang Power Snatch
Row 150 m
9 Hang Power Snatch
Row 150 m
…..
End at
1 Hang Power Snatch
Row 150 m
Kevin’s Notes: Guys will use 95 lbs for Hang Power Snatch. Gals will use 65 lbs for Hang Power Snatch. If weight needs to be scaled back, then do so, to ensure proper form and safety. Guys will set the damper setting to 10. Gals will set the damper setting to 7.
POST TIME.RESULTS TO COMMENTS: