Friday 9/13/19


CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Band pull aparts

band butterflies

Weightlifting

Overhead Squat

PR-

3 x 6 x 70%

3 x 3 x 75%

Positions-

snatch grip sots press- 2 x 5

OHS to low box (or high if needed)- 5 x 5

Vertical Pull

kipping pull up practice- 2 x 9-13 (optional)

Strict pull-ups w/ pause at bottom (3 sec)- 4 x 11

Metcon

A or B (choose 1)

Metcon (AMRAP – Reps)

A)

16rd tabata alternating movements:

DU

air squat

1 full rd off (:10 + :20 + :10)

16rd tabata alternating movements:

burpee box jump

ring row

Metcon (AMRAP – Reps)

B)

16rd tabata alternating movements:

Cal Bike

Air squat

1 rd off

16rd tabata alternating movements:

Ab Mat sit-ups

push ups

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Supine leg raise- 2 x 30

Russian Twists- 2 x 30 (15ea)

Plank hold with leg lift- 2 x 1:30 (leg switch every :15)

Accessory strength (4)-

Reverse hyper- 2 x 18

Cable row (wide)- 2 x 16ea

Prone SL leg curls- 2 x 20ea

lat pull down (close neutral grip)- 2 x 14

Airdyne fun-

2 rd: 40 cal sprint, 1 min rest, 20 cal sprint 2min rest

Grip-

hang board- 2 x 1:00 (easy grip)

MOB-

Barbell quad smash- 1 x 1min ea

Skill-

Db muscle clean practice- 10 min

Categories: WOD

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