VAGABOND CROSSFIT WOD-1/28/10
Jared doing the dreaded Jump Over Box Workout… 3 Boxes.. 3 Jump Overs. 2:00 minutes of Misery…
Warm-Up: 2 Rounds of the following:
1:00 Minute of Double Under Practice
5 Handstand Attempts
Skill of the Day: Coach B Warm-Ups
2 Rounds of the following:
Down and Up x 6
Elbows High and Outside x 6 Muscle Snatch x 6
Snatch Lands x 6
Snatch Drops x 6
Overhead Squat x 6
Strength WOD: Deck Power Snatch- Find a 1 Rep Maximum in 10:00 Minutes
You Choose the Rep scheme, but do not go any higher than 3 reps…
Met-Con WOD: Time Trial Barbell Complex
5 Rounds for Total Reps of the following:
Deck Power Clean x :30 seconds
Front Squat x :30 seconds
Push Press x :30 seconds
Back Squat x :30 seconds
Push Press x :30 seconds
Rest 2:00 mins between each round
Kevin’s Notes: Guys will start at 65 lbs. Gals will start at 35 lbs. Everytime you complete a round, go up ten lbs. So on the second round, guys will do 75 lbs. Gals will do 45 lbs. Get as many reps as possible between each 30 second movement…
POST TIME.RESULTS TO COMMENTS:
killer workout today brucy killed it this am…might come tonight to witness the suckfest hahaha LOVE IT