Wednesday 9/25/19


CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Band external

AB external

Pull through

Weightlifting

Push Press

PR-

1 10 x 70%,

2 x 6 x 75%,

3 x 3 x 80%

Positions-

push press flat foot- 3 x 6,

push press- 3 x 6

Posterior chain

Shoulders elevated SL hip thrust- 2 x 12ea (load with bulgarian bag)

1KB clean- 1 x 12ea, 1 x 7ea

Metcon

A or B (choose 1)

Metcon (Time)

A)

8rds:

6 deadlift (225/155)

10 push usp

14 air squat

*14min cap

Metcon (Time)

B)

4 rds:

1min wall sit

450m row

Cash out

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

Midline

Spud strap flutter kicks- 2 x :35

Pike flutter kicks- 2 x :20

kipping F2R- 2 x 18

Accessory strength (4)-

Db supinating curls- 2 x 12ea

2KB farmers hold- 2 x 1:30

Bottoms up KB hammer curl- 2 x 8e

Wide grip cable row- 2 x 18

Airdyne fun-

3 rds: 25 cal dyne sprint

rest is choice

Grip-

Rice bucket- 2 x 2:00

MOB-

Stall bar hang series (wide, narrow, choice)- accumualte 2min of hanging

Skill-

Dip muscle snatch- 3 x 8 (empty bar)

Categories: WOD

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