"Squat and Pull"(12.5.2011)

Susan in a good position of the dip portion of the Jerk!

*Vagabond CrossFit Gymnastics Website has a new post on Rope Climbs and the future of teaching the Rope Climbs. Please Click HERE to see the post by Coach Heather on Rope Climbing and the workout for Wednesday’s Gymnastics Class*

*Schedule Update for the Weekend of Saturday, December 10th and Sunday, December 11th, 2011. This weekend Vagabond CrossFit will holding a CrossFit Gymnastics Certification. So our weekend classes will be scheduled a little earlier. We will be holding our weekend workouts at 7:30 am, so please plan accordingly, and make sure you get in a little bit earlier to Vagabond to get your workout in for the weekend!

Susan in the finish position of the Jerk!

I. Dynamic Prep Warm-Up:
7 to 10 Minutes of Coaches Choice
5 Minutes of Foam Roll x Upper Shoulders
3 to 5 Minutes of:
PVC Dislocates
Overhead Squat Prep
Shoulder Mobility
II. Lifestyle Phases Strength and Conditioning:
I. Fitness Phase:
*Level 1*
A. Push Press, 1-1-1-1-1-1
B. For Time of the following movements:
10-8-6-4-2 of:
Overhead Squats @ 65/45 lbs
Box Jumps @ 20/16
Ring Rows
*Level 2*
A. Push Press, 1-1-1-1-1-1
B. 10-9-8-7-6-5-4-3-2-1 of:
Overhead Squats @ 95/65
II. Will(Competition) Phase:
A. Squat Clean, build to a tough single, not a 1 rep max, in a few sets
B. Front Squat, 3 sets of 3 @ 80% of 1 Rep Max, rest 2:00 Minutes between sets
C. For Time of the following:
10 Clean and Jerks @ 165/110 lbs
Row 250 m
10 Clean and Jerks @ 145/100 lbs
Row 250 m
10 Clean and Jerks @ 125/85 lbs
Row 250 m
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