Friday 9/6/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Snatch prep (coach choice)

Weightlifting

Thruster + Midline or Snatch

Thruster

PR-

2 x 10 x 60%,

1 x 8 x 65%,

2 x 6 x 65%

Positions-

Heavy wall ball- 3 x 14,

2Db thruster- 2 x 10

Midline

hollow body rocks- 2 x 24

Ab wheel- 2 x 20

Muscle Snatch

Hang below knee muscle snatch- 3 x 3

Power Snatch

Hang below knee power snatch- 3 x 2

Snatch

Hang below knee snatch- 4 x 1

Metcon

A or B (choose 1)

Metcon (Weight)

A)

4rds-

Every 3min:

1 hang below knee power snatch

1 power snatch

1OHS

1 hang below knee snatch

1 snatch

6 burpee pull-up

*Add 2 burpee pull-ups each rd

Metcon (AMRAP – Reps)

B)

AMRAP in 3min:

8 F2R

18 air squat

AMRAP in 3min:

8/6 cal bike

8 push ups

AMRAP in 3min:

1min wall sit

1min max pull-ups

1min wall sit

AMRAP in 3min:

15 boss mans ea side

30 DU (or 60 singles)

Cash out

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

Midline

Cable 3-way crunch- 2 x 10ea

Firing range hold- 2 x :45ea

Accessory strength (4)-

Single arm lat pull down- 2 x 16ea

Seated OH cable elbow ext. (use rope)- 2 x 20

Slanger push ups- accumulate 80 reps

Cable curls- 2 x 18

Airdyne fun-

5min on dyne

increase RPm every :30

Start low

Grip-

Hang board- 1 x 1min, 1 x :30, 1 x :10

MOB-

Stall bar strteching (play with it)- 6min

Skill-

rope climb- 8 reps

Categories: WOD

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