Saturday 9/7/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Supine split to supine squat- 2min total

Anterior hip on rack + OH- 1min ea

Weightlifting

Back Squat

PR-

2 x 10 x 65%,

1 x 8 x 70%,

2 x 6 x 70%

3 position back squat-

2 x 6 narrower than normal stance,

2 x 6 wider than normal,

2 x 6 normal stance

Vertical push

Seated (bench) 2 Db strict press-

2 x 12, 2 x 8

Metcon

A or B (choose 1)

Metcon (AMRAP – Reps)

A)

12min clock for max rep 1KB push press:

10 deadlift (205/145)

16 ring row

max set 1KB push press (1 hand switch) (24/16kg)

Metcon (Time)

B)

6 rds:

100m run

6 burpee

16 split squat jumps

Cash out

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

Midline

SB stir the post- 2 x 1min

Pike leg raise- 2 x 20

Boss mans- 2 x 15ea

Accessory strength (4)-

Supine DB pull overs- 2 x 16

Fat grip pull-ups- 2 x 12

Ring dips- 2 x 14

EZ bar curls- 2 x 14

Airdyne fun-

6min

odds- easy

evens hard

Grip-

rice bucket- 1 x 2min

MOB-

Peanut T-spine with load- 1 x 2min

Skill-

Seated straddle rope pull-ups- accumualte 16 reps

Categories: WOD

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