"Power Cleans and Burpees"(11.8.2010)

Aubrey Getting Some Knees to Elbows!!

I. Beast of East Competition Overview:
5 Great Workouts. One Great Day. Vagabond Participation Priceless.
Just want to give a shout out to Ross, Mike, and JT for their outstanding performances in the Beast of the East. I am truly proud of you guys for your dedication to your training and hard work over the last couple of months. Now, take a couple of days off, and now we got another hurdle to climb, by preparing for the Sectionals in March! I also want to give a shout to all the Vagabonds who came to support their fellow Vagabonds. The growth of our community over the last few months has been amazing, and the support you guys lent out to the guys participating in the Beast of the East was amazing. The number one comment, I got from Mike, Ross, and JT was the thanks to everyone who came out and cheered them on. In the end, it does not matter who loses or wins, but to see the community grow and respect the new sport of CrossFit! Thanks everyone, you make a gym owner very proud to say, He is part of Vagabond CrossFit!
II. Dynamic Mobility Warm-Up:
Mono-Warm-Up(Bike or Row)
Shoulder Hangs(Bands)
Calf Stretch
Hamstring Stretch(Contract/Relax)
Mono-Circuit(30 secs on/10 secs off x 3 sets)
Jumping Jacks/Burpees/Squats/Plank Holds
Clean Progressions(Different Positions)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Clean and Jerk Progressions:
1st set: 3 Pos Clean + 1 Jerk
2nd set: 2 Pos Clean + 2 Jerks
3rd set: 1 Pos Clean + 3 Jerks
*Go Up 5 lbs on each set from October 5th, 2010*
B. “Power Cleans and Burpees”:
10-9-8-7-6-5-4-3-2-1- of:
Power Cleans(1/2 of Bodyweight)
*Competitors use 135 lbs/95 lbs for Power Cleans*
Post Weights Used and Time to Complete to Comments.