"Meet Your Master"(7.6.2010)

I. Hours for Vagabond CrossFit:
Regular Scheduled Hours have returned to Vagabond. Side not, we will no longer have Open Gym Time on Sundays. The gym will be closed and will be a mandatory rest day for all Vagabonds.

II. CrossFit New Hampshire vs Vagabond CrossFit Throwdown has been Rescheduled:
The Vagabond Throwdown with CrossFit New Hampshire has been rescheduled to sometime in September. I have been offered a great opportunity to be an intern for Coach Mike Burgener and his CrossFit Olympic Certification. I will be traveling down to New Jersey on August 21st, so the throwdown will be moved back to September. So gym hours for the weekend will remain the same.

III. Dynamic Mobility Warm-Up:
Inch Worm
Prisoner Walks

Scorpion Holds
Reverse Scorpion Holds
Lunge with PVC Pipe
Heaven and Earth

IV. Skill Development Warm-Up:
A1:Handstand Holds x 1:00 Minute x 3 sets
A2:Plank Holds on Elbows x 1:00 Minute x 3 sets
*Rotate between the two exercises*

V. Metabolic Conditioning Workout of the Day:

“Meet Your Master”

AMRAP 12 Minutes of:

3 Hang Power Snatches

then 2 Rounds of:

3 Pull-Ups

6 Push-Ups

9 Side Hops

*Once you have completed 3 hang power snatches, you will move onto 2 rounds of the following movements of pull-ups, push-ups, and side hops. Then You will redo the scenario laid out in front of you once again for a total of 12 minutes.*

*Scaling Options for Power Snatches*

Men: 105, 85, 75

Women: 85, 65, 45

* If you are a beginner, appropriate scaling measures will be met. We will concentrate on working from the Hang Position, and possibly working on Overhead Squats to Power Cleans*

Post Number of Rounds Completed to Comments.