061119 Crossfit

CrossFit Vacaville North – CrossFit

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Coach led Warm-up

Strength Development

Metcon (No Measure)

**Not for time, focus on proper positions**

2 Rounds

:30 HS Hold

4 Strict HSPU

*Scaling for HS Hold

-Double DB hold OH

-Pike off box/bench

-3 Wall walks

**No one is to do a HS hold facing the wall!**


Split Jerk

Work on Positions

Foot posiotioning beginning/finish

Bar path

Receiving the bar

Finish position

2×2 68%

2×2 70%

1×2 72%


Metcon (Time)

3 Rounds

2 Rope Climbs

9 Thrusters 95/65

25′ Front Rack walking lunges

Every 3:00 12 Push ups

**17 Min cap**

Categories: WOD

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