Thursday 9/12/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

J-curl

Good morning

Weightlifting

Deadlift

PR-

2 x 9 x 70%,

3 x 5 x 75%

Positions-

deadlift off riser- 3 x 6,

deadlift off blocks or pins (hang below knee)- 3 x 8

Horizontal push

3 sets of max reps (your choice, all 3 sets can be done on one movement or mix and match)-

Ring dips

Bullhorn dips

Ring push ups

push ups

Neuro grip push ups

slanger push ups

Metcon

A or B (choose 1)

Metcon (Time)

A)

for time:

700m run

50 1KB snatch (24/16kg, 25ea)

30 burpees

*11min cap

Metcon (Time)

B)

700m run

3rds:

20 Split Squat jump

30m bear crawl

*11min cap

Cash out

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

Midline

Ab wheel- 2 x 18

Renegade row- 2 x 10ea

Loaded plank- 1 x 2min

Accessory strength (4)-

Single arm cable curls- 2 x 10ea

Wide grip cable row- 2 x 14

SL wall sit- 2 x :30 ea

straight arm cable pull downs- 2 x 16

Airdyne fun-

6min easy

Grip-

Pinch blocks- 1 x 1min, 1 x :30, 1 x :10

MOB-

lizard and pigeon on box- 1 x 1minea

Skill-

8min row with SR focus (18,20,22,24,26,28,30, 30+)

Categories: WOD

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