Sunday 9/8/19


CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

WOD prep

Metcon

A or B (choose 1)

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
*27min cap

*Scale accordingly (load, cut out reps, etc.)

Metcon (Time)

B)

2K row

1100m run (400 + Whitman)

1K row

700m run (Whitman)

500m row

400m run

*27min cap

Cash out

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

Midline

Spud strap hanging flutter kicks- 2 x :30

Flutter kicks on bench- 2 x 100 (50ea)

Hollow body rock- 2 x 20

Accessory strength (4)-

EZ bar skull crusher + close grip bench- 2 x 14 + 24

Cable face pulls- 2 x 16

close grip lat pull down- 2 x 18

Prone SL leg curls- 2 x 18ea

Airdyne fun-

accumualte 60 cal (intensity choice)

Grip-

rolling thunder hold- 1 x 1min, 1 x ;30, 1 x :10

MOB-

Band anterior chain stretch- 1 x 1:30ea

Skill-

Pistol tech- roling pistol 20 reps, pistol on box 20 reps, loaded pistol 20 reps

Categories: WOD

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