"Car Bomb"(11.2.2011)

Billy visiting Vagabond CrossFit before he takes off in February to continue his career in the Candian Football League!

*Vagabond CrossFit Gymnastics Class on Wednesday @ 5:35 pm(Work those Skills and See the Benefits)*

I. Dynamic Specific Warm-Up:
2 to 3 Minutes of Zone 2 Work of Dynamic Movement:
then 3 Rounds of the following:
Russian Kettlebell Swings x 10 repetitions
Single Unders x 30 seconds
GHD Sit-Ups x 10 repetitions
II. Dynamic Mobility Warm-Up:
Front Rack Position Stretch
Snatch Balance Progressions

Katie working her Body Rows!

III. Strength and Conditioning Workouts:
A. Snatch Balance, 3-3-3-1-1-1
*Sets of 3 will be light warm-up sets, and when you reach singles, go heavy and be fast and aggresive under the barbell.*
B. “Car Bomb”(Perform the following for time):
21-15-9 repetitions of:
Power Cleans @ 135 lbs/95 lbs
Chest 2 Bar Pull-Ups
*Level 1*
21-15-9 of:
Hang Power Cleans @ 75/50
Banded Pull-Ups
*Level 2*
21-15-9 of:
Power Cleans @ 85/60
Banded Pull-Ups
*Level 3*
21-15-9 of:
Power Cleans @ 115/80
Regular Pull-Ups
Post Weights Used and Time to Complete to Comments.