Wednesday 9/11/19


CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Wod prep

Metcon

A or B (choose 1)

Metcon (Time)

A)

for time:

25 wall balls (20/14#, 10/9′)

15 2DB push press (50/35#)

25 wall balls

15 2DB front Squat

25 wall balls

30 1DB push press (15ea, switch is choice)

25 wall balls

30 1DB goblet squat

25 wall balls

*18min cap

Metcon (Time)

B)

4 rds:

30 DU (60 single)

30 air squat

20 hollow rocks

10 strict chin ups

*18min cap

Weightlifting

Front Squat

PR-

1 x 12 x 65%,

3 x 8 x 70%

Positions- Tempo Front Squat (E-I-C-I) (4-2-1-1)-

2 x 5,

3 x 3

Horizontal Pull

Inverted bar row- 3 x 24

Cash out

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

Midline

Strict F2B- 2 x 9

Kipping F2R- 2 x 16

Side plank- 2 x :45 ea

Accessory strength (4)-

1DB preacher hammer curls- 2 x 12ea

Rolling pistol- 2 x 8ea

reverse hypers- 2 x 20

Cable elbow ext.- 2 x 18

Airdyne fun-

1:1 work to rest

50-40-30-20-10 cal

Grip-

Wrist roller- 1 x 4ea

MOB-

Barbell forearm smash- 1 x 1:30 ea

Skill-

1Kb clean practice (2hand cheat clean, hadn assist clean, early reception)- 10 min

Categories: WOD

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