"Dumbbell DT"(6.12.2011)

Fast Turnover of the Elbows will ensure a good lift for the Clean! Fast Elbows and Good Rack Position!

I. Vagabond CrossFit Running Club First Meeting:
The Vagabond CrossFit Running Club will have its first meeting on Sunday, June 12th, 2011. Let’s see a few Vagabonds meet up and go for a nice recovery run in the morning hours. This will be a great way for Vagabonds to bond together and do something different in the realm of fitness. It shows a nice, active recovery run can loosen up some of those tight muscles and can be beneficial to the mental aspect of your fitness as well.
*Meet at Vagabond CrossFit on Sunday, June 12th, 2011 @ 8:30 am*
II. Sunday, June 12th, 2011 Class Schedule:
A. Vagabond CrossFit Running Club- 8:30 am Meeting
B. 10:00 am Regular Class Time
III. Conditioning Workout of the Day:
20 Minutes total for each workout:
A. “Dumbbell DT”(5 Rounds for time of):
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks
*Total Weight of Dumbbells @ 50% of your bodyweight.*
*So, if your bodyweight is 180 lbs, then use 45 lbs dumbbells in each hand.*
B. With the remaining time, find a 20 rep max Back Squat:
20 Rep Max Back Squat
*Compare to May 11th, 2011*
Post Weights Used and Time to Complete to Comments.