kelsey – Page 20 – Crossfit Vacaville | Fitness program in Dr. Suite D, Vacaville

kelsey

Double Unders/Wall Ball

Strength Push Jerk 2-2-2-2-2 Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 12 Min AMRAP 10 Double Unders (50 singles) 1 Wall Balls (adv. 20/14) *Each Round Add 1 Rep (2nd round will be 10 double unders, 2 Wall Ball, 3rd round 10 double unders, 3 Wall ball…etc.)

Deadlift/Row/KtoE

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 21-15-9 reps of: Deadlift (adv. 205/155) Row (for cals) K to E (adv. T2B)

Back Squats/Burpees/Dips

Strength Hang Power Snatch 5-3-1 Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 15 Min AMRAP 5 Back Squats (adv. 135/95) 10 Burpees 5 Box Dips (adv. Ring Dips)

9/11 Tribute WOD

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 9/11 WOD “The Pentagon” 800m Run 46 Power Cleans 46 Sit-ups 46 Box Jumps 46 Pull-ups 800m Run

Row/Mountain Climbers/Russian KBS

Strength X3 – Farmer Carry 200m Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 1,500m Row then… 2 Rounds of: (adv. 3 Rounds) 25 Mountain Climbers 20 Russian KB Swings (70/53)

Happy Birthday Aishlyn!

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Aishlyn’s BDAY WOD -21 (adv. – 2 Rounds) 21 Hang Power Cleans (adv. 95/65) Run 200m 21 Lateral Jumps Run 200m 21 Back Rack Lunges (adv. 95/65) Run 200m 21 Push Press (95/65) Run 200m 21 Burpees Run 200m 21 Squats

Pull-ups/Medicine Ball Cleans

Strength Front Squat 3-3-3-3-3 Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 10-9-8-7-6-5-4-3-2-1reps, for time of: (adv. 10-1-10 reps) Pull-up Medicine Ball Cleans (20/14)

Happy Labor Day!

Labor Day Parter WOD With a partner climb as far up the rep ladder as possible in 10 minutes of: Partner 1: 1 x 100m Sprint and 1 Burpee Partner 2: 1 x 100m Sprint and 2 Burpees Continue this pattern until time runs out!!Score = total reps completed (+partial reps) Rest 1 min. Then…4 …

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