"Death by Push Press"(2.14.2011)
I. Vagabond Nutrition Seminar:
The Vagabond CrossFit Nutrition Seminar will be held this Saturday, February 19th, 2011 @ 9:00 am. Mike Molloy will be running the seminar and giving out some great information. We already exceeded our limit of participants with over 20 people signed up. We will allow 2 more spots to be available for anyone who wants to take advantage of some great information and get ready for the 30 Day Paleo Challenge ahead of us! Let me know, and we can get you signed up!
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Jump Rope)
In Place Spiderman Lunge
Partner Shoulder Stretch
Lacrosse Ball Work(Shoulders)
III. Strength and Metabolic Conditioning Workout of the Day:
A. Bench Press, 3-3-3-3-3
*Compare to April 30th, 2010 and December 14th, 2010.*
B. “Death by Push Press”
On the minute every minute, complete prescribed amount of reps within in the minute. On the first minute, you will complete 1 rep, on the second minute, you will complete 2 reps, and so on until you can no longer complete the prescribed amount of reps in the minute.
*Compare to August 25th.* Try to beat this score!
Push Press @ 75/45
Push Press @ 95/65
Push Press @ 115/80
III. Competitors Schedule Workouts of the Day:
A. Front Squat(5/3/1)(90% of 1 rep max)
70% x 3 reps
80% x 3 reps
90% x 3 or more reps
B. “Death by Push Press” @ 115 lbs
Post Weights Used and Number of Rounds completed to Comments.