"Snatch All Day, Every Day"(12.3.2010)
AJ with a Good Finish Position in the Clean.. Elbows in Front Rack Position, Chest Up, Head in Neutral Position!
I. Vagabond Christmas Party:
Hey Vagabonds,
Just a quick reminder that the Vagabond Christmas Party will be happening on Saturday, December 18th, 2010 @ 7:00 pm. Please drop in to hang with your fellow Vagabonds and to get your party on! All foods and adult beverages are strongly recommended to add to the party festitvities. Please mark this date on your calendar, as presence will be greatly appreciated to help the community grow and so you can meet that fellow Vagabond that you possibly have never met before.
II. Schedule for Friday and Saturday Classes:
Friday: 5:30 am, 6:30 am, 7:30 am(On Rampers), 9:00 am, 4:30 pm(On Rampers), 5:30 pm, 6:30 pm
Saturday: 9:00 am and 10:00 am
*The Saturday Classes have been growing each week, so keep up the work and make Saturday a must on your schedule to get a workout in. The Saturday Class is usually the toughest workout of the week, but in some cases the most beneficial because it not only challenges you physically, but also challenges you mentally. Our goal at Vagabond CrossFit is to make the Saturday Classes the biggest of the week to make the community grow within, and also to get a great workout in during the mean time.
III. “Friday Olympic Lifting Day”
A. Snatch Progressions, 3 Position Snatch, 5 sets of 3 Pos Snatch
Set 1 @ 55%
Set 2 @ 60%
Set 3 @ 70&
Set 4 @ 75%
Set 5 @ 80%
*If you do not have a 1 Rep Max for Snatch, go up two and half pounds for each set by comparing numbers to November 26th, 2010.*
B. Back Extensions, 3 sets of 10
Post Weights Used to Comments.