062919 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Metcon

Metcon (Time)

In teams of 2

50 Cal bike

*One partner on the bike, one hollow hold. If either stop mush switch positions

200 M kb farmer carry each. If the kb’s are set down, 10 Burpees.

while one partner farmer carries,

the other partner will complete AMRAP

of:

10/8 cal row

5 Devil Press 35/25

7 Burpee box jump overs

Then switch when partner returns.

50 Synchro wall balls

**Rest 3:00**

Metcon (Time)

10 Rounds

You go, I go format

100M Sprint

12 Push ups

10 Pull ups

** Every 3:00 both partners complete 40 Double unders

062819 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Metcon

Metcon (AMRAP – Rounds)

10 min EMOM

5 Deadlifts 185/135

7 T2B

**Same Min**

Metcon (Time)

For time

400M run

then

3 Rounds

10 DB Step Ups 50/35

10 Ring rows

then

2 Rounds

30 Single Arm Db Thrusters Switching every 5 reps

12 Alt DB Snatch

then

1 Round

50′ Front rack DB lunge

20 Push ups

50′ Front rack DB lunge

20 Push ups

062719 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Strength Development

Metcon (No Measure)

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

2 Rounds

10 DB Bent over row each

: 40 L Sit on boxes, dead hang from rig or on rings

Split Jerk

Split jerk positions

10 Min

*Review proper receiving foot placement

*Proper dip and drive and shoulder receiving position

*PVC/ Barbell work throughout the entire movement

Working sets

2×4 65%

2×4 68%

Metcon

Metcon (Time)

3 Rounds

20/16 Cal bike

20 Hang power Cleans 95/65

14 Bar facing burpees

18 Min Time cap

Boot Camp 6.26.19


CrossFit Vacaville North – Boot Camp

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

June 26th

25 Min-AMRAP

Start with 100 jump rope

10 WB

8 Box Jump Overs

6 Hand Stand Push ups

4 V-ups

2 Rope Pulls

100 Jump rope between rounds

062619 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Hang Snatch

*Proper pulling positions

*Proper catching positions

Going to work to a heavy 3 Rep as long as positions are maintained

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

18 ALT. DB snatch 50/35

25 ABmat sit ups

14 Box jumps 24/20

062519 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm up

Strength Development

Metcon (No Measure)

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

:15 HS Hold

4 HSPU

:15 HS Hold

Rest 1:00

:10 HS Hold

3 HSPU

:10 HS hold

Rest 1:00

:05 HS Hold

2 HSPU

:05 HS Hold

*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!**

Weightlifting

Push Press

Bar x 5

45% x 5

60% x 5

68% x 3

74% x 3

80% x 1+

70% x 6

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

3 Min Amrap

26 Wall balls 20/14

18 KB Swings 53/35

1 Min rest between AMRAPS

Score is the least amount of rounds and reps in a single AMRAP

062419 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm up

Strength Development

Metcon (No Measure)

**Not for time. Focus on proper movement**

3 Rounds

5 Strict Pull ups

5 Strict Ring dips

*Scaling for pull ups

-Seated banded pull down with PVC

-2x Ring rows

*Scaling for dips

-Box dips

-Jump to :05-:07 support on rings x 5

-Ring push ups

Front Squat

Bar x 5

45% x 5

60% x 5

68% x 3

74% x 3

80% x 1+

70% x 6

Metcon

Metcon (Time)

For time

10-8-6-4-2

Thrusters 95/65

10-20-30-40-50

Cal Row

062219 Crossfit


CrossFit Vacaville North – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner WOD

“Fall back down”

15-18-21

Hang power snatch 75/55

15-18-21

Burpee Box jumps

Partner one Completes round of 15 snatches then partner 2 completes round of 15 BBJO. and so on. When all Work is complete, 1 Min rest and complete In reverse. Partner 2 Completes 21 snatches and partner 1 completes 21 BBJO working backwards.

**2 Min Rest**

50 KB swings 53/35

70 Cal row

40 T2b

60 Push Ups

30 DB Thrusters 35/25

50 Pull ups

Break up reps however between partners