Vagabond CrossFit diligently goes over skills and drills for Olympic Lifting! Coach Kevin is an intern for Coach B, one of the top Olympic Lifting Coaches in the country! So you know that our Vagabonds are getting some good work in!

I. Mobility Monday Warm-Up:
All Vagabonds had a rest day on Sunday, so we will be doing loosening up and limbering up with hitting some key points in our mobilization for Monday. We will be attacked the benchmark workout, “Grace”, so expect some time in the hamstrings and upper region of the shoulder girdle.
II. Schedule for Monday, January 17th, 2011(Martin Luther King Jr. Holiday):
Morning Classes: 6:30 am, 7:30 am(On Ramp), 9:00 am, 10:00 am
Afternoon Classes: 5:30 pm and 6:30 pm
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Push Jerk(Upper Body), 3-3-3-3-3
*Compare to August 9th, 2010
B. “Grace”(For Time):
30 Reps of Clean and Jerk @ 135/95
*Ground to Overhead Anyhow for Rep to Count.*
*Compare to March 26th, 2010.*
IV. Competitors Schedule Workouts of the Day:
A. Push Jerk, 3-3-3-3-3
C. 50 Ring Dips for Time
Post Weights Used and Time to Complete to Comments.