Thursday 11/7/19


CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Band external rotations

AB external

pull thorugh

Weightlifting

Push Press

PR-

3 x 1 x 95%,

1 x 2 x 90%,

1 x max x 80%

Positions-

Push press w/ recovery focus (back to your shelf and absorb)- 5 x 6

Posterior chain

SL KB RDL- 2 x 6ea

RDL- 2 x 8

Metcon

A or B (choose 1)

Metcon (Time)

A)

2rds:

15 deadlift (205/145)

400m run

2rds:

15 2KB front squat (24/16)

400m row

*12min cap

Metcon (Time)

B)

10 rds:

5 strict pull-ups

5 burpees

10 split squat jumps (5 ea)

*12min cap

Cash out

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

Midline

2KB sit-up- 2 x 14

Pike leg raise hold- 2 x :20

Side plank with top leg lift-2 x :45ea

Accessory strength (4)-

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

Lat pull down with hold (5 sec)- 2 x 10

SL prone leg curls- 2 x 18ea

Single arm cable cursl- 2 x 14ea

Airdyne fun-

5 rds:

30 sec hard

30 sec easy

Grip-

Hang board- 4 x :20

MOB-

KB calf smash- 1 x 2min ea

Skill-

Box jump practice – 10 min (take off, landing, SL, arm action, recovery

Categories: WOD

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