Front Squat to 3 rep max



Partner Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 synchro air squats
100-m sprint together
double unders and pullups can
be split however. The air squats
and run are done synchronized.Type your paragraph here.

Programmer for Yolo Crossfit 

SKILL WORK:


​​WOD:

​SEPTEMBER 2017

COMING SOON

COMING SOON

Barbell Class 10am

Partner WOD for Everyone

9am Class- 10am 

Located inside......

303 Ensenada Drive, Davis CA 95618
530-753-5683
yolocrossfit@gmail.com

             MONDAY                                    TUESDAY                                   WEDNESDAY                                  THURSDAY  

             18TH                                           19TH                                           13TH                                                14TH

FRIDAY                                        SATURDAY                                 SUNDAY  

15TH                                             16TH                                           17TH             

SKILL WORK:


​WOD:

Power Snatch to 3 rm



Row 500 m
5 HSPU
Row 400 m
10 HSPU
Row 300 m
15 HSPU
Row 200 m
20 HSPU
Row 100 M
25 HSPU

4x8-12
Normal KB swing to eye level
but holding two KB at a time


21-15-9
Push Jerk 115/75
25 pull-ups4x8-12
Normal KB swing to eye level
but holding two KB at a time