Sunday 8/25/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Supine split to supine squat Anterior hip on Rack + OH Weightlifting Back Squat PR- 2 x 12 x 60%, 4 x 8 x 65% Positions- Back squat with pause (3 sec)- 6 x 4 Vertical push 2 KB strict press- 2 x 12, …

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Saturday 8/24/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Barbell prep Weightlifting Thruster + Midline or Snatch Thruster Thruster PR- 2 x 12 x 55%, 3 x 8 x 60% Positions- 2DB seesaw thruster (bottom)- 2 x 12e, 2 x 6e Midline Russian Twists- 2 x 20ea Loaded plank- 2 x 1:00 Muscle …

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Thursday 8/22/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Band hip prep Weightlifting Front Squat PR- 6 x 4 x 75% Positions- Tempo FS (5-3-1-1)- 5 x 4 Horizontal Pull Tempo DB row (C-I-E-I) (1-3-5-1)- 5 x 6ea Metcon A or B (choose 1) Metcon (AMRAP – Reps) A) 3min max rep 1KB …

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Wednesday 8/21/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Band external AB external Pull through Weightlifting Push Press PR- 1 x 14 x 60%, 4 x 9 x 65% Positions- Push press with pause on dip (2 sec)- 3 x 6 Push press with pasue OH (3 sec)- 2 x 6 Posterior chain …

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Sunday 8/18/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Row prep Metcon Metcon (Time) 4rds: 500m row * bout 1 and 3 about 60% effort (if you know your PR then work off that) * 2 and 4 at 90-100% effort (RPE) *2min rest between bouts *Record best time Weightlifting Front Squat PR- …

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Saturday 8/17/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Clean prep Weightlifting Hang Power Clean Hang power clean- 4 x 2 Clean complex Hang clean + clean + split jerk- 5 sets Clean Deadlift 10 sec clean deadlift- 2 x 3 Metcon Metcon (AMRAP – Reps) Teams of 2: 3min clock: battle ropes …

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Thursday 8/15/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up WOD prep Metcon Metcon (Time) A) 50 cal row then, 5 rds: 10 hang power clean (115/80) 10 push press 10 front squat 10 F2B then, 50 cal row *26min cap Metcon (AMRAP – Rounds and Reps) B) AMRAP in 26min: 700m run 30 …

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Wednesday 8/14/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Supine split- 1 x 2min Super couch- 1 x 1min e Weightlifting Back Squat PR- 3 x 12 x 50%, 3 x 10 x 60% Positions- Rachet back squat (1/4,1/2,3/4, full)- 2 x 3 (1/4,1/2)- 2 x 4 (1/4)- 2 x 5 *control ecc. …

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Sunday 8/11/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Ankle prep Wall sit Weightlifting Front Squat PR- 8 x 2 x 75% Positions- FS to low box- 5 x 5 x choice Vertical Pull Strict pull-up with hold (5 sec)- 5 x 5 Metcon Choose 1 (A or B) Metcon (Time) A) 5-10-15-20-25 …

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Saturday 8/10/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Band external rotation Abducted external rotation Pull through Weightlifting Push Press PR- 1 x 12 x 50% 1 x 12 x 55% 3 x 12 x 60% Positions- push press flat foot- 6 x 6 Posterior chain Russian KB swing- 4 x 14 SB …

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