VAGABOND CROSSFIT WOD-12/8/09
Let the CrossFit Games Training Begin!! John is using some programming from myself and some help from OPT from CrossFit Calgary
Warm-Up: 3 Rounds at own Pace:
Thrusters x 10
Hang Power Clean x 10
Push Press x 10
All weight done with 45 lb barbell..
Skill Warm-Up:
Ring Holds x Total of 1 Minute
L-Sits x Total of 1 Minute
Handstand Attempts x Total of 1 Minute
Strength WOD: Shoulder Press 3 x 5
Met-Con WOD: “Dreaded Foursome”
AMRAP for 20 Minutes of:
Deadlift x 5
Hang Power Clean x 5
Push Jerk x 5
Front Squat x 5
Kevin’s Notes: All weight should be done at 1/2 of your bodyweight
POST TIME.RESULTS TO COMMENTS:
I was surfing our neighbors website, Cynergy crossfit in Hanson, Ma, and they posted a great article from the new york times about crossfit here it is….http://www.nytimes.com/2008/03/23/magazine/23wwln-medium-t.html?_r=4&pagewanted=1&emc=eta1
that link doesnt work haha sorry u need a password go check it out through cynergy crossfit real good article, it more or less says crossfitters are beasts