062519 Crossfit


CrossFit Vacaville North – CrossFit

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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

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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

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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

062119 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm up

Strength Development

Metcon (No Measure)

Emom x 12

Odd: Max effort Single DB box step overs

Even: :40 Plank

Metcon

Metcon (Time)

Buy in: 800m run

6 Rounds

6 HSPU

9 Thrusters 95/65

12 Bar facing burpees

Buy out: 800m run

**22 Min Cap**

062019 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

8 Seated DB Strict press each arm moderately heavy

:30 L sit on boxes, dead hang from rig or on rings

https://youtu.be/LCoq2cTggQQ

Weightlifting

Snatch + OHS

Squat Snatch + 3 OHS = 1 Rep

-Work on positions of the squat snatch

-Proper positions of the OHS

– Cycling the OHS correctly

Take 12 min to work to heavy-ish 1 Rep

Metcon

Metcon (Time)

4 Rounds

3 Rope climbs

10 Push Press 115/85

12 C2B

RX+ 135/95

061919 CrossFit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Strength Development

Working through seated box jumps

-proper positions

-what area need assigned tension

-the goals and benefits of the movement

-finishing

Spend 10-12 min working to max effort height for a seated box Jump

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min amrap

25 wall balls 20/14

21/18 cal bike

1 man maker 50’s/35’s

**add one man maker each round**

061819 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

3 Wall walks + 3 Push ups each wall walk

:30 Plank

Weightlifting

Push Press

40% x 4 Flat footed

55% x 4 Flat footed

60% x 4

68% x 4

68% x 1 + :10 Hold over head

72% x 4

Metcon (AMRAP – Rounds and Reps)

16 Min Amrap

12 T2b

60 Double Unders

12 Double Db Rev lunges in place 50’s/35’s

Metcon