Sunday 11/10/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Barbell prep

Weightlifting

Thruster + midline

or

Snatch

or

makeupe- Sumo, FS, PP, OHS, DL

Thruster

PR- 4 x 10 x 60%

Positions-

thrusters w/ proper rack focus- 6 x 6

Midline

Supine leg raise- 2 x 24

Boss mans- 2 x 15ea

Snatch complex

Snatch + heaving snatch balance + snatch-

2 x 1 x 65%,

2 x 1 x 70%

Hang Power Snatch

3 x 3 x 65%

Snatch Pull

Hang snatch pull- 3 x 3

Metcon

A or B (choose 1)

Metcon (Weight)

A)

Five 2 min intervals with 20 sec rest between intervals:

1)

2rds:

1 hang power snatch

1 snatch balance

1 hang snatch

1 OHS w/ pause (3 sec)

2)

400m bulgarian bag run (got to hustle!

3)

60 1DB push press (50/35, 30 each)

4)

400m run

5)

2rds:

1 power snatch

1 snatch balance

1 snatch

1 OHS w/ pause (3 sec)

* :20 rest between 2min intervals

* scale load accordingly on 1DB push press to finish all 60 in 2 min

Metcon (No Measure)

B)

1) 40/32 cal bike,

2) 400m run,

3) max distance row sprint

4) 400 m run

5) 18 burpee box jumps

* :20 rest between

*same as A), all are 2min intervals

Cash out

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

Midline

Strict F2B- 2 x 9

Kipping F2R- 2 x 16

Side plank- 2 x :45 ea

Accessory strength (4)-

1DB preacher hammer curls- 2 x 12ea

Rolling pistol- 2 x 8ea

GHD back ext.- 2 x 8

Cable elbow ext.- 2 x 18

Airdyne fun-

1:1 work to rest

50-40-30-20-10 cal

Grip-

Rice bucket- 2 x 1:00

MOB-

Barbell forearm smash- 1 x 1:30 ea

Skill-

1Kb clean practice (2hand cheat clean, hadn assist clean, early reception)- 10 min

Categories: WOD

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