051719 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Caoch led warm up

Weightlifting

Bench Press

Build to a new 5 Rep max

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
** Rest 4 Min**

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

051619 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Gymnastics

15 Min Hand stand walk practice

Drills

*Band on rig

* Lateral wall walks

* Pike HS walk around box or bench

*Walk to wall

Metcon

Metcon (Time)

21-15-9

Cal Bike

KB Swings 53/35

Ring dips

Boot Camp 5.15.19


CrossFit Vacaville North – Boot Camp

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Metcon (No Measure)

Partner WOD

Working at same time

P1:200m Farmer Carry

P2: WB

Switch

P1: 250m Row

P2: Goblet Squats

Switch

P1: 200m Farmer Carry

P2: Broad Jumps

Switch

P1: 300m Ski

P2: OH Plate Lunges

Switch

P1: 400m Run

P2: Plank

051119 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led -warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner work out

In teams of 2

Buy in 50 Synchro air squats

30 min amrap

break up reps however between partners

60 Alt db hang clean and jerk 50/35

60 Double unders each(2x singles)

60 Push ups

60 Cal row

60 High box jumps (sets of 10)

60 Hang power Snatch 95/65

Buy out 50 Synchro air squats

051019 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Weightlifting

Squat Clean

3×3 65%

3×3 68%

2×3 72%

Metcon

Metcon (AMRAP – Rounds and Reps)

20Min amrap

3 Rope Climbs

15 Burpee box jumps

10 HSPU

12 KB swings 53/35

050919 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

EMOM warm up

6 bar thrusters

6 burpees

6 kbs

increase by one rep each round (try to use about 40 seconds to complete each exercise per minute, i.e. start slow, and speed up)

Accessory

Metcon (No Measure)

3 Rounds

:30 Double KB Wall sit ( kb’s on shoulders)

:30 HSHold

10 Ring push ups

**Scaling

Pike HS hold off box or feet on the ground

Run Conditioning

Metcon (6 Rounds for time)

E2MOM for 6 rounds

200m Run

Metcon

Metcon (AMRAP – Rounds)

10 Min amrap

30 Double unders

10 Snatches any kind

(75/55, 95/65, 115/80, 135/95, 155/105)