"Tempo Snatch"(11.10.2011)

Matt working that Thor. Extension!

I. Coach John and Coach Heather Giving Their Two Sense:
If you check to the right of the webpage, you will see the two new links that have been posted to the webpage. These are specifically for Olympic Lifting and Gymnastics. Coach John and Coach Heather will be making daily or weekly post surrounding everything about Olympic Lifting and Gymnastics. They will also be posting and updating the workouts for the week for the speciality classes. These are a great addition to the Vagabond Community, and I emphasize that you check them on a daily basis to get a different spectrum of fitness. They will be filled with information, and will help you in your journey and education within fitness. Please, check them on a daily basis, and see what Coach John and Coach Heather have to say on these blogs. Take advantage of the information that is given to you at Vagabond CrossFit!
II. Friday, November 11th, 2011  Veterans Day Workout:
Here at Vagabond CrossFit, we have tons of members with a military background, and we should all be grateful for their service and dedication to our country. Due to the holiday, we will be running a workout dedicated to the servicemen and servicewomen who gave their lives for our country to protect our freedom. So, I encourage all to come in on Friday to honor those who gave their lives to protect our country! It should be fun, and all Hero Workouts are physically tough and mentally tough!

Smiling Mara!

III. Dynamic Specific:
Row x 3:00 Minutes
Coaches Option x 5 to 7 Minutes
Coach B Progressions: Snatch Progressions
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inch Drop
4 Inch Drop
6 Inch Drop
IV. Dynamic Mobility:
1 Way Shoulder Stretch
PVC Dislocates Variations
V. Strength and Conditioning Workouts:
A. Power Snatch, 3-3-3-1-1-1
B. “Snatch Tempo”(Complete the following):
Complete 6 repetitions of Power Snatch @ 135 lbs/95 lbs within in 60 seconds x 5 sets
*Your rest time will be the time left over during your set.*
*Level 1*
Power Snatch @ 75/45 lbs
*Level 2*
Power Snatch @ 95/65 lbs
*Level 3*
Power Snatch @ 115/80 lbs
Power Snatch @ 135/95 lbs
Post Weights Used and Times to Comments.