Sunday 6/16/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Band external roatation- 1 x 15e ABducted external rotation- 1 x 15e Pull through- 1 x 15 Weightlifting Push Press Positions- 2 x 12 x 45%, 2 x 8 x 60%, 2 x 6 x 65% (2 sec pause OH, barbell recovery focus) PR- …

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Saturday 6/15/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Lateral band walks- 1 x 15ea Monster walks- down and back squats- 1 x 8 Weightlifting Front Squat positions- Tempo Front Squat (3-3-1-2)- 2 x 5 x 60% 3 x 4 x 65% PR- Front Squat- 6 x 2 x 85%, 1 x 18 …

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6/14/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up WOD prep Metcon Metcon (Time) 2rds: 100m bulgarian bag run (45/35) 10 bulgarian bag squats 5 double push up burpee 200m bulgarian bag run 20 bulgarian bag squats 10 double push up burpee 15 deadlift (205/145) *19min cap Weightlifting Barbell waiters walk- 2 x …

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Thursday 6/13/19

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit View Public Whiteboard Warm-up 3 position band pull aparts- 10 ea Band butterflies- 1 x 8 ea Weightlifting Overhead Squat Snatch grip sots press (seated if needed, just find a challenging depth)- 2 x 4 Positions- OHS w/ pause (4 sec)- 3 x …

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Tuesday 6/11/19

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit View Public Whiteboard Warm-up Ankles- band distracted dorsi- 1 x :45 ea Anterior tib- 1 x 1min Weightlifting Back Squat Choose one and follow: Positions- Back Squat w/ pause- (3sec)- 2 x 4 x 65%, 2 x 3 x 70%, 1 x 1 …

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