"Burp Jerk"(12.7.2011)

Matt in the final pull of the clean, Getting Under the Barbell!

*Vagabond CrossFit Gymnastics Class on Wednesday, December 7th @ 5:35 pm. Please check the Gymnastics Blog to see workout of the day. If you have been wondering how to climb ropes, then this is the class to attend. This will be our final class on Wednesday for Gymnastics, as it will be moved to Saturday’s @ 9:50 am starting on Saturday, December 17th, 2011.* Click HERE to see Workout for Gymnastics Class.*

Scap Retracts with Dumbbell Powell Raises to work shoulder mobility!

I. Dynamic Specific Prep Warm-Up:
3-4 minutes of dynamic stretches
Thoracic ext. with foam roller x 3 minutes
Coach B Prep Warm-Up: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
*Level 1*
A. Hang Squat Cleans, 1-1-1-1-1-1
B. 5 Rounds for time of:
5 Jerks or Anyway Overhead from Rack @ 95 lbs/65 lbs
10 Burpees
*Level 2*
A. Squat Cleans, 1-1-1-1-1-1-1
B. 5 Rounds for time of:
5 Jerks of Anyway Overhead from Rack @ 135 lbs/85 lbs
10 Burpees
B. Will(Competition) Phase:
A. For Max Repetitions of:
1 Minute of Box Jumps @ 24/20
2 Minutes of Kettlebell Swings @ 70/53 lbs
3 Minutes of Double Unders
*Rest 12:00 Minutes*
B. AMRAP 12 Minutes of:
1 Rope Climb Ascent @ 15 Feet
10 Hand Release Push-Ups
Run 200 m
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