Brett doing big things on the Max Box Jump
*Saturday, August 20th, 2011 Class Schedule: 9:00 am Class Time*
*Friday, August 19th, 2011 Class Schedule: 6:00 am, 7:30 am, 9:00 am, 12:00 pm, 4:30 pm, 5:30 pm, and 6:30 pm*
*Please Donate Here to the Fight Gone Bad Fundraiser Page and Help Us Reach Our Goal!*
I. Skill, Strength and Conditioning Workouts of the Day:
A. Positional Exercises for Snatch Movement
B. Snatch, 5 sets of 2, rest as needed between sets(15 Minute Time Limit)
C. “Bruisin for a Cruisin”(5 Rounds for time of):
20 Anchored Sit-Ups
15 Kettlebell Swings @ 55/35
10 Hand Release Push-Ups
*Level 1*
KBS @ 35/18 and Banded Push-Ups
*Level 2*
KBS @ 44/25 and Push Ups
*Level 3*
As Rx
*Advanced*
KBS @ 70 lbs and Ring Push-Ups(Shoulder touches Rings)
Vagabond CrossFit Coaches Session 3: Difference between High Bar and Low Bar Back Squat
[youtube http://www.youtube.com/watch?v=NQmjSQVyiWc&w=560&h=345]
Post Weights Used and Time to Complete to Comments.
very nice brett looks like you have another few inches left in you.
165# on the snatch, concentrated on technique and got some good pointers from John D. 7:57 on the conditioning WOD. Solid work by the 6am crew.
Nice job my man!!! and yes brett had a couple of inches left…
Get in for the 9 am class tomm!!
i enjoyed this wod very much….i got 170lbsX2 reps on the snatcharoo which i failed on 180 (very bummed, felt strong but o well maybe next time), havent perfromed the snatch in awhile so i was somewhat happy. I figure if we keep on chugging away with snatches, my form will get back to what it used to be and be able to snatch a little more. i got 717 on the WOD for advanced. be back on it sunday see you all there!!!
You looked good rocco on those snatches.. We will be doing snatches twice every two weeks for the next SIX WEEKS.. Once on friday, then percentages on monday… so you will get plenty of work, and pumped COACH ROCCO will be coming back for at least one class a week
Did this workout in a hotel’s rinky dink gym … Did 5 rounds of 20 sit ups, 50 steps on elliptical thing, then 10 hand release push ups … got a time of 9:32. Miss you guys!
Nice video (ya goofy bastid!) … jotted down the tips on the differences between the two types of back squats in my log book. Keep em comin’!