Bend Oly + Snatch or Clean Battery + MAP Row A. Deck Power Snatch(Drop Repetitions in between), 2.2.2.2.2, rest 2 minutes between sets. B. Hang Power Snatch, 10 Minutes on the Clock: Complete 2 repetitions every minute for 10 minutes. Add weight...
Read more*Class Schedule for Sunday, January 13th, 2013* 9:00 am to 11:00 am Open Gym Format 9:00 am Kettlebell Class. CLICK HERE 10:00 am Powerlifting Class. CLICK HERE Vagabond CrossFit On Ramp Beginners Class Starts Monday, January 28th, 2013. Contact...
Read moreLend + Zone 1 Work 5 Sets of the following @ 97%: 20 Seconds of Hang Squat Cleans @ 95/65, 75/45 20 Seconds of Burpees 20 Seconds of Airdyne Rest 5 Minutes between sets + Zone 1 Work @ 15 Minutes @ Airdyne or ERG
Read moreAerobic Power Tester 10 Rounds for time of the following: 4 Wall Balls @ 20/14, 16/10 6 Burpees 8 Kettlebell Swings @ 53/35, 44/26
Read moreBend Intense + Press Intense + Row Tester A. Deadlift @ 20X0, work to a 1 Rep Maximum, 15 Minute Time Limit. Compare to July 23rd, 2012 B. Push Press @ 11×1 Work to a 1 Rep Maximum. 15 Minute Time Limit. Compare to August 3rd, 2012 C. Row...
Read moreDynamic Core/Scap + Rowing MAP Based + Low %’s A1. Knees to Elbows @ 11×1, 8-10 reps x 4 sets, rest 1 minute. A2. DB Zotman Curls @ 50×1, 6-8 reps x 4 sets, rest 1 minute. B. Three Rounds for time of the following: Row 400 Meters 25...
Read moreBend Oly + Squat/Pull Battery + Single Leg A. Work to a 1 Rep Maximum for a Clean and Jerk. 15 Minute Time Limit. B1. High Bar Back Squat @ 41×1, 1 tough rep x 5 sets, rest 1:30 between sets. Use less weight on Back Squat from last week...
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