"Vagabond Saturday + Sunday Schedule"(6.27.2015)

*Vagabond Schedule for the Weekend of June 27th + June 28th*

1. Saturday, June 27th, 2015: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, June 27th, 2015: 10:00 am Competition Phase Class

3. Sunday, June 28th, 2015: 8:00 am Vagabond Circuit Training Week 6

4. Sunday, June 28th, 2015: 9:00 am to 11:00 am Open Gym

5. Sunday, June 28th, 2015: 9:00 am Vagabond Weightlifting Class

Lucas Murphy

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Option
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
For Time of the following:
Row 2000 Meters or Run 1600 Meters
60 Goblet Squats or Wall Balls
60 Burpees
Row 1500 Meters or Run 1200 Meters
60 Walking Lunges
60 Kettlebell Swings
Row 1000 Meters or Run 800 Meters
60 Goblet Squats or Wall Balls
60 Burpees
Row 500 Meters or Run 400 Meters
60 Walking Lunges
60 Kettlebell Swings
Partners can break up the work as see fit. Complete as a team.
B. Fitness Phase
Partner Workout/Community Builder
For Time of the following:
Row 2000 Meters or Run 1600 Meters
60 Box Jumps or Step Ups
60 Wall Balls
Row 1500 Meters or Run 1200 Meters
60 Burpees
60 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
Row 1000 Meters or Run 800 Meters
60 Box Jumps or Step Ups
60 Wall Balls
Row 500 Meters or Run 400 Meters
60 Burpees
60 Hang Power Cleans @ 115/75 lbs, 95/65 lbs
Partners can break up the work as see fit. Complete as a team.
C. Competition Phase
Olympic Lifting Progressions+ CrossFit Testers
A. Snatch Complex of the following:
Snatch Deadlift(2 reps) + Pause Snatch(1 rep) @ Above Knee x 20 Minutes
+
B. Snatch, on the minute, every minute x 10 minutes x 1 rep @ 85%
+
C. “Vagabond Mix-Party”
10 Rounds for time of the following:
10 Power Snatches @ 95 lbs/65 lbs
8 Box Jump Overs
6 Chest to Bar Pull-Ups
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