Saturday 8/24/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Barbell prep

Weightlifting

Thruster + Midline or Snatch

Thruster

Thruster PR-

2 x 12 x 55%,

3 x 8 x 60%

Positions-

2DB seesaw thruster (bottom)-

2 x 12e, 2 x 6e

Midline

Russian Twists- 2 x 20ea

Loaded plank- 2 x 1:00

Muscle Snatch

High hang muscle snatch + muscle snatch- 3 x 2

Power Snatch

High hang power snatch + power snatch- 3 x 2

Snatch

5 x 1

Metcon

A or B (choose 1)

Metcon (AMRAP – Reps)

A)

2rds:

1min max rep power snatch (115/80)

15 sec rest/transition

1min max DU

15 sec rest/transition

1min max rep OHS

15 sec rest/transition

1min burpee over bar

15 sec rest/transition

Metcon (AMRAP – Reps)

B)

2rds:

1min max cal bike

15 sec rest/transition

1min high step up

15 sec rest/transition

1 min max pull-ups

15 sec rest/transition

1min burpee bar touch

15 sec rest/transition

Cash out

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

Midline

Side plank- 2 x 1:00

Slider pike walk- 2 x 15m

L-sit- 2 x :20

Accessory strength (4)-

1KB waiters strict press- 2 x 8e

X-over- Ts- 2 x 10 (2 sec pasue on ea)

1DB waiters strict press- 2 x 8ea

X-over- As + Ys- 2 x 8ea

Airdyne fun-

5mile ride for time

Grip-

Hang board- 2 x :30

MOB-

Stall bar hangs- accumulate 2 min

Skill-

Pelvic tilts + back flexion and extension (practice standing and in push up position)

Categories: WOD

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