"Thrust, Burp and Pull"(5.11.2011)

Craig in the third pull of the Clean Movement! The third pull of the clean position is not staying up top, but think about shrugging under the barbell!

I. Beat the Streets Fundraiser Event:
To all who are going down to Beat the Streets Fundraiser in Camden, New Jersey this weekend, we will be leaving Vagabond CrossFit in Easton promptly at 10:00 am. This is for the people who will be heading down in the van with the other Vagabonds. Everyone else who is heading down to New Jersey by themselves or with the other group, check on the Events board for the address for the Hotel that we will be staying at for the weekend. We have received some donations for the Fundraiser, but anyone who is going down to the event, a small donation of 25$ would be very helpful in supporting this cause and can be given to Kevin throughout the week. This should be a great event, and we are all looking forward to a great weekend.
II. Schedule for Friday, Saturday, and Sunday this weekend:
Friday: 5:30 am, 6:30 am, 7:30 am, 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm, and 7:30 pm class times
Saturday: 9:00 am, 10:00 am, and 11:00 am class times
Sunday: Gym will be closed due to some renovations and equipment being moved around
III. Dynamic Warm-Up:
“Vagabond Warm-Up”
Agility Ladder and Hurdle Hops Circuit
IV. Mobilization Piece:
1. Squat Openers Against Wall
2. 90 Degree Quad Stretch
3. Thor. Extension on Foam Roller
V. Strength Endurance and Conditioning Workouts of the Day:
A. 20 Rep Max Back Squat
B. “Thrust, Burp, and Pull”:
(7 Rounds for time of):
12 Thrusters @ 105/75
7 Burpee Pull-Ups
*Level 1*
Thrusters @ 65/33 and Burpee and Touch
*Level 2*
Thrusters @ 85/60
*Level 3*
Thrusters @ 105/75

Post Weights Used and Time to Complete to Comments.