"Friday 3.11.2016 + Third Opens Workout Released + Heats Released by 12 pm Friday"

Gym Brief for Saturday Sweat Session 16.3

All Heats will be announced by Friday @ 12:00 pm on the Webpage and Vagabond Facebook Group Page.

Please Check on both of those Social Media Accounts.

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Schedule for the Weekend:

A. Saturday, March 12th, 2016: 9:00 am-11:30 am CrossFit Opens Week 3 Saturday Sweat Sessions

B. Sunday, March 13th, 2016: 9:00 am to 11:00 am Open Gym

C. Sunday, March 13th, 2016:  10:00 am Vagabond Powerlifting Class

*Katie, ” The Wife”, O’Malley*

Katie The Wife

I. Dynamic and Mobility Prep Warm-Up:
Competition, Fitness, Lifestyle Phase Prep
3 minutes of z1 work
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3-5 minutes of mobility work
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3-5 minutes of workout prep
Row 100 Meters
5 Goblet Squats
10 Airdyne Calories
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat(Front Squat)/Posterior Chain + Long Conditioning
A1. Front Squat, 8-10 reps x 3 sets @ 20×1, rest 1:00 between sets.
Keep track of this weight and numbers, repetitions will go down every week or every other week, keep weight moderate-Compare to January 15th, 8-10 reps
A2. Heavy Russian Kettlebell Swings, 12-15 reps x 3 sets, rest 1:00 between sets.
A3. Banded Face Pulls, 10-12 reps x 3 sets, rest 1:00 between sets.
B. 3 Sets of the following:
5 DB Thrusters or Barbell Thrusters @ 95/65 lbs
15 Ball Slams
Max Calories in 2:00 Minutes Assault/Airdyne Bike or Row or 400 Meter Run
Rest 2-3 minutes between sets
B. Fitness Phase
High Bar Back Squat/Pull Assistance + Long Conditioning
A1. High Bar Back Squat, 85% x 2 reps x 5 sets, rest 1 minute between sets.
A2. DB Row Tripod, 6/each arm heavy x 5 sets, rest 1 minute between sets.
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B. 3 Sets of the following:
5 Hang Power Cleans @ 155/95 lbs, 115/75 lbs
10 Front Squats @ Weight Above
Max Calories in 2:00 Minutes Row or Assault/Airdyne or Run 400 Meters
Rest 2-3 minutes between sets
C. Competition Phase
Opens Workout 16.3
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