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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Sunday 11/10/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Barbell prep Weightlifting Thruster + midline or Snatch or makeupe- Sumo, FS, PP, OHS, DL Thruster PR- 4 x 10 x 60% Positions- thrusters w/ proper rack focus- 6 x 6 Midline Supine leg raise- 2 x 24 Boss mans- 2 x 15ea Snatch …

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Saturday 11/9/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up DU prep for wod Metcon “CFWC FAST” (Time) 3rds for time: 400m run 60 DUs 15 Burpees *15 Box jump sub for DU * No time cap Weightlifting Sumo Deadlift Off riser- 5 x 4 Horizontal push Ring dips w/ pause (bottom 2 sec)- …

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Thursday 11/7/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Band external rotations AB external pull thorugh Weightlifting Push Press PR- 3 x 1 x 95%, 1 x 2 x 90%, 1 x max x 80% Positions- Push press w/ recovery focus (back to your shelf and absorb)- 5 x 6 Posterior chain SL …

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