Sunday 12/15/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Clean and jerk prep Weightlifting Clean and jerk or makeup strength- UNI, Sumo, Thruster, Snatch, UNi, FS, BS Clean 4 x 4 x 65% Split Jerk Split Jerk behind neck + split jerk- 2 x 1 x 65%, 2 x 1 x 70% Clean ...

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Saturday 12/14/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up reactive lunge SL wall sit Weightlifting Unilateral lower body Tempo Bulgarian squat (5-3-1-1)- 4 x 6e *3 in the hole is with knee 1″ off ground * 2DB farmers Vertical push A or B (choose 1) A) Partner Free standing HS hold- practice and ...

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Friday 12/13/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up WOD prep Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 40min: 40/32 cal bike 20m 2KB front rack walk (28/20kg) 40/32 cal row 40m (20m ea side) 1DB waiters walk (70/50#) 800m run 60m farmers walk (32/24kg+) Cash out Optional- Midline, pull, push, ...

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Thursday 12/12/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Supine Split to Supine squat Super couch Weightlifting Back Squat Rapid back squat- 2 x 12, 3 x 8 Vertical push A or B (choose 1) A) Floating HS with partner- 3-4 attempts *Work on not relying on your partner catching you on kick ...

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Sunday 11/24/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Movement prep and review Weightlifting Find a partner and go through the 3 strength supersets Finish the 2 movements before moving on Tire flips- 2 x 10ea (back and forth to each other) Sledge hammer strikes- 2 x 20 (10ea) (outside) Heavy KB snatch- ...

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Saturday 11/23/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up WOD prep Metcon “CFWC BIG SETS” (Time) “CFWC BIG SETS” 14 DB bench press (50/35) 18 Split squat jumps (9ea) 8 strict chin ups 1 set max thruster (95/65) *WOD is done once 100 thrusters has been completed*35min cap Cash out Optional- Midline, pull, ...

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Friday 11/22/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Supine Split Ant. hip on Rack + OH Weightlifting Back Squat Positions- Tempo Back Squat (E-I-C-I) (4-2-1-3) *use 3 at top to reset and brace midline 6 x 4 Vertical push A or B (choose 1) A) Partner spotted free standing HS- 2-4 attempts ...

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Thursday 11/21/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Barbell Prep Weightlifting Thruster + Midline OR Snatch OR Makeup- PP, FS, SUMO Thruster PR- 1 x 12 x 60%, 1 x 10 x 65%, 2 x 6 x 70% Positions- COMPLEX FS w/ pause x 2 (3 sec) + push press w/ pause ...

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Tuesday 11/12/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up WOD prep Metcon A or B (choose 1) CFWC “DOWNHILL” (Time) 21-18-15-12-9-6-3 Deadift (205/145) 2DB push press (50/35) Pull-ups*30min cap Metcon (Time) “CFWC downhill B” 1100m run 1100m row 60/48 cal bike 800m run 800m row 40/ 32 cal bike 400m run 400m row ...

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Monday 11/11/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Supine split Super couch Weightlifting Back Squat Back Squat- find a heavy triple with 3 sec pause Positions- Back squat with setting midline/breath focus – 6 x 2 (load is choice) Vertical push A or B (choose 1) A) Partner spotted free standing HS ...

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