Squat Snatch Intense + Bsqt/Wghtd Chin + DB Press/PC + Airdyne Alend A. Squat Snatch @ 80%, 1.1 x 5 sets, rest 2 minutes between sets. B1. High Bar Back Squat @ 20×1, 5-7 repetitions x 4 sets, rest 1:30 B2. Weighted Ring Pull Up(Hands Facing...
Read more*Vagabond Schedule for Sunday, May 19th, 2013* 1. Open Gym Format: 9:00 am to 11:00 am 2. Running Club @ 8:00 am: Meet at Blue Hills 3. 9:00 am Kettlebell Class. Click Here for Workout. Vagabond CrossFit On Ramp Beginners Class Starts Monday...
Read more*Boston Strong/Vagabond Strong Fundraiser on Saturday, May 18th @ 9:00 am* The Start Time of the Fundraiser Workout will be 9:00 am. This will be the only class, as we want all Vagabonds to be present together to honor those victims and families...
Read moreJerk Intense + Front Squat/Chest to Bar + Upper Body Press/Row LP1 A. Jerk Balance, 5.5.5.5.5, rest 3 minutes between sets. B1. Front Squat @ 20×1, 2-3 repetitions x 4 sets, rest 3 minutes. B2. Muscle Up AMRAP x 4 sets, rest 3 minutes. Scale...
Read moreOFF Day or Zone 1 Work 30 Minutes of Light Recovery Run + 15 Minutes of Choice Skill Work
Read morePower Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg A. Power Clean Cluster @ 80%, 1.1.1 x 5 sets, rest 3 minutes between sets. B1. Deadlift @ 20×1, 4.4.3.3.2. rest 3 minutes between sets. B2. Single Arm DB Press @...
Read moreZone 1 Effort + MAP Work 10 Sets of the following: 30 seconds of Rowing @ 90% 30 seconds of Rowing @ 50% + 10 Sets of the following: 30 seconds of Running @ 80% 30 seconds of Walking + 10 Sets of the following: 30 seconds of Airdyne @ 90% 30...
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