Wednesday 11/6/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Band pull aparts

Band butterflies

Weightlifting

OHS or makeup deadlift, FS

Overhead Squat

PR-

work to a challenging single

Positions-

snatch grip sots press- 2 x 5

OHS with grip and stance variations-

6 x 4

*3 sets play with stance, 3 sets play with grip width

Vertical Pull

Tempo strict pull-ups (C-I-E-I) (3-3-3-3)- 4 x 4 (load if you can)

Metcon

A or B (choose 1)

Metcon (Weight)

A)

EMOM for 12min:

1) single arm 1Kb swing (Russian, hand switch each rep) (28/20kg)

2) max DU

3 + 4) 1 TGU ea side (as heavy as you want)

Metcon (No Measure)

B)

EMOM for 12 min

1) 25 air squats

2) :45 wall sit

3) 25 AbMat sit-ups

4) :35 tuck hold on box

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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