Sunday 8/25/19


CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Supine split to supine squat

Anterior hip on Rack + OH

Weightlifting

Back Squat

PR-

2 x 12 x 60%,

4 x 8 x 65%

Positions-

Back squat with pause (3 sec)-

6 x 4

Vertical push

2 KB strict press-

2 x 12,

2 x 8,

2 x 4

Metcon

A or B (choose 1)

Metcon (Time)

for time:

10 1DB snatch (50/35, 5ea)

10m 1DB OH walking lunge

10 high wall balls (20/14, 10/9′)

20 1Db snatch

20m 1DB OH walking lunge

20 high wall balls

30 1DB snatch

30m 1DB OH walking lunge

30 high wall balls

*13min cap

*stay even on OH walking lunge (DB support arm)

Metcon (AMRAP – Rounds and Reps)

B)

AMRAP in 13min:

50 du (or 100 singes)

20 spit squat jumps

10 box jumps

20 air squat

Cash out

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

Midline

SB knee tucks- 2 x 24

TGU punch and crunch- 2 x 10ea

Plank- 1 x 2min

Accessory strength (4)-

Close grip lat pull down- 2 x 14

ring rows- 2 x 20

Seated DB OH elbow extensions- 2 x 18

Cable elbow extension (straight bar)- 2 x 16

Airdyne fun-

3min bike

change RPm every 20 sec (lo, med,hi)

Grip-

Hang board- 1 x 1min

MOB-

Front rack opener wih band- 1 x 1min ea

Skill-

Db snatch practice- 10 min (hang muscle snatch, hang power snatch, muscle snatch, power snatch)

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»