"Schedule for the Weekend @ Vagabond"(9.12.2015)

*Vagabond Schedule for the Weekend of September 12th + September 13th*

1. Saturday, September 12th, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, September 12th, 2015: 10:00 am Competition Phase Class

3. Sunday, September 13th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, September 13th, 2015: 9:00 am Vagabond Gymnastics Class

Mel

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
AMRAP 10 Minutes of the following:
15 Abmat Sit-Ups
10 Goblet Squats
5 Burpees
Each Member of the team will switch off after every round completed
+
Right into the next AMRAP
+
AMRAP 10 Minutes of the following:
Complete as many Rounds of 250 Meter Row or 200 Meter Run in the Ten Minutes allowed in the workout as a team. Person waiting for partner to return back from run or finishing the row, women must hold 15 lbs plate above head and men 25 lbs plates above head at all times. They cannot put down the plate, until person returns back from run and or finishes row. If the person with the plate brings the plate down, while someone is still rowing and/or running, then they must drop plate and complete 10 burpees
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
AMRAP 10 Minutes of the following:
15 Abmat Sit-Ups
10 Goblet Squats or Wall Balls
5 Hang Power Cleans @ 135/95 lbs
Each Member of the team will switch off after every round completed
+
Right into the next AMRAP
+
AMRAP 10 Minutes of the following:
Complete as many Rounds of 250 Meter Row or 200 Meter Run in the Ten Minutes allowed in the workout as a team. Person waiting for partner to return back from run or finishing the row, women must hold 15 lbs plate above head and men 25 lbs plates above head at all times. They cannot put down the plate, until person returns back from run and or finishes row. If the person with the plate brings the plate down, while someone is still rowing and/or running, then they must drop plate and complete 5 burpees and pick plate back up until teammate is back from run or finished row.
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
A. Snatch, 65% x 1 rep x 2 sets, 70% x 1 rep, 75% x 1 x 2 sets, 80% x 1 rep.
B. Clean and Jerk, 65% x 1 rep x 2 sets, 70% x 1 rep, 75% x 1 x 2 sets, 80% x 1 rep.
+
C. 4 Rounds for time of the following:
Row 500 Meters
10 Overhead Squats @ 145/105 lbs
5 Power Cleans @ 145/105 lbs
10 Box Jumps @ 30/24 inches
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