Wednesday 8/28/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Clean and jerk prep

Weightlifting

Jerk Complex

Jerk balance + split jerk with hold (5 sec in split)- 4 x 2

Hang Clean

Hang (below knee) clean- 4 x 2

Clean Deadlift

Halting clean deadlift (4 sec pause below knee)- 4 x 3

Metcon

A or B (choose 1)

Metcon (AMRAP – Reps)

A)

AMRAP in 4:30:

3 squat clean (175/125)

4 burpee box jump (24/20″)

1min rest

AMRAP in 4:30:

6 power clean (135/95)

8 box jump

Metcon (AMRAP – Reps)

B)

AMRAP in 4:30:

10/7 cal bike

4 burpee box jump

1min rest

AMRAP in 4:30:

14/11 cal row

8 box jump

Cash out

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

Midline

Ab wheel- 2 x 20

Russian twists- 100 reps (50 ea)

Bird dog- 2 x 10ea

Accessory strength (4)-

Ring dip hold (bottom)- 2 x 30 sec

ring push ups- 2 x 20

EZ bar wide grip curls- 2 x 16

DB hammer curls- 2 x 10ea

Airdyne fun-

3 min easy

Grip-

Captain of crush- 1 x 30ea

MOB-

KB quad smash- 1 x 1minea

Skill-

Row practice- 10 min practice (SR, stroke length, weight transiston on seat)

Categories: WOD

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