Tuesday 11/5/19


CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

J curl

Good morning

Weightlifting

Deadlift

PR-

1 x 5 x 80%,

1 x 3 x 85%,

1 x 2 x 90%,

2 x 1 x 95%

Positions-

Deadlift to knee (below) + deadlift-

3 x 5,

3 x 3

Bench Press

6 x 3

Metcon

A or B (choose 1)

Metcon (AMRAP – Rounds and Reps)

A)

AMRAP in 11min:

5 SHSPU (ground)

10m OH walking lunge (plate, red/yellow)

15 plate snatch

10m OH walking lunge (plate, red/yellow)

*MOD SHSPU accordinlgy to keep moving

Metcon (Time)

B)

2rds:

400m run

12 push ups

20 air squat

20 sec squat hold (1″ above rock bottom)

20 sec push up hold (90 degrees)

*11min cap

Cash out

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

Midline

Firing range hold- 2 x 1min ea

Dead bug- 2 x 10ea

Plate sit-ups- 2 x 40

Accessory strength (4)-

Tempo ring dip (5-5-1-5)- 2 x 4

Scap push up- 2 x 18

SHSPU- 2 x 7

ring row- 2 x 30 (unbroken)

Airdyne fun-

10min at 3 different rpms (lo, med, high)

Grip-

Yoyo roler- 2 x 4 ea

MOB-

Barbell quad smash- 1 x 1:30ea

Skill-

Bar MU practice- 10 min

Categories: WOD

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