Monday 11/11/19


CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Supine split

Super couch

Weightlifting

Back Squat

Back Squat-

find a heavy triple with 3 sec pause

Positions-

Back squat with setting midline/breath focus – 6 x 2 (load is choice)

Vertical push

A or B (choose 1)

A) Partner spotted free standing HS hold- 3 x 30 sec

Feet on box Pike hip tap holds (2 sec with hand on hip)- 2 x 3ea

B) 1/2 kneel 1DB strict press- 3 x 12ea

* If possibe pair up with someone with similar BS goal and work together throughout BS and HS work

Metcon

A or B (choose 1)

Metcon (Time)

A)

For time:

20 OHS (95/65)

15 F2B

20 burpee box jump

15 F2B

20 OHS (95/65)

*11min cap

Metcon (Time)

B)

AMRAP in 11min:

40m walking lunge

20 air squat

15 hollow rocks

Cash out

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

Midline

Ab wheel- 2 x 18

Renegade row- 2 x 10ea

Loaded plank- 1 x 2min

Accessory strength (4)-

Single arm cable curls- 2 x 10ea

Wide grip cable row- 2 x 14

SL wall sit- 2 x :30 ea

straight arm cable pull downs- 2 x 16

Airdyne fun-

6min easy

Grip-

Pinch blocks- 1 x 1min, 1 x :30, 1 x :10

MOB-

lizard and pigeon on box- 1 x 1minea

Skill-

8min row with SR focus (18,20,22,24,26,28,30, 30+)

Categories: WOD

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