Sunday 11/3/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Clean and jerk prep

Weightlifting

Clean complex

Hang clean x 2 + jerk-

3 x 1 x 70%,

2 x 1 x 75%

Clean complex

power clean x 2 + FS + jerk dip squat-

4 sets

Clean Deadlift

Halting clean deadlift (2 sec, below knee, hang)-

3 x 3

Metcon

A or B (choose 1)

Metcon (Time)

A)

9 hang power clean (155/105)

28 wall balls

9 power clean + OH (G2OH)

28 wall balls

9 hang squat clean

28 wall balls

9 Squat clean + OH

*15min cap

Metcon (Time)

B)

For time :

700m whitman run (straight to whitman, no 400m)

12 lateral burpee box jump over

60m walking lunge

9 lateral burpee box jump over

40m walking lnge

6 lateral burpee box jump over

20m walking lunge

Cash out

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

Midline

Slider knee tucks- 2 x 24

Russian twists- 2 x 20ea

Firing range hold- 2 x 1:00 ea

Accessory strength (4)-

Close grip cable pull down- 2 x 18

Tempo machine elbow ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Prone leg curls- 2 x 14

Tempo machine knee ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Airdyne fun-

5mile ride for time

Grip-

Softball farmers hold- 2 x 1:00

MOB-

LAX peanut scaps- 1 x 1:30

Skill-

L-sit practice- accumualte 2 min in Lsit or varaition

Categories: WOD

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