VAGABOND CROSSFIT WOD-11/5/09
Let the Building of Vagabond Begin!!!
Skill Warm-Up: Coach B Warm-Up
Down and Up x 10
Elbows High and Outside x 10
Muscle Snatch x 10
Snatch Lands x 10
Snatch Drops x 10
Overhead Squats x 10
Strength WOD: Power Snatch
1-1-1-1-1
Met-Con WOD: As Fast As Humanely Possible for the following:
5 Rounds of:
Power Snatches x 3 @ 70% of 1 Rep Max
Knees to Elbows x 6
Box Jumps x 9
POST TIME.RESULTS TO COMMENTS:
Good, quick hitting met-con. Finished in 7:00.
Not satisfied with my results the past two days for power clean and power snatch. I need to work on my technique and explosiveness.
New place looks like it is coming along nicely!