CrossFit Walnut Creek – Concord – CrossFit
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 Deadlift
Rachet clean deadlift (1″, below knee, hang, finish)- 3 x 3 x 85%
*go back down to setup after you hit each position
Metcon
A or B (Choose 1)
Metcon (Time)
A)
2 rds:
200m row
8 squat clean (155/110)
2 rds:
40 DU
6 squat clean
2 rds:
20 Split Squat jump (10ea)
4 squat clean
* 14min cap
Metcon (Time)
B)
4 rds:
8 burpee box jump
26 jumping pull-ups
:35 tuck hold on box
*14min cap
Cash out
Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill
Midline
Ab wheel- 2 x 18
Renegade row- 2 x 10ea
Loaded plank- 1 x 2min
Accessory strength (4)-
Single arm cable curls- 2 x 10ea
Wide grip cable row- 2 x 14
SL wall sit- 2 x :30 ea
straight arm cable pull downs- 2 x 16
Airdyne fun-
6min easy
Grip-
Pinch blocks- 1 x 1min, 1 x :30, 1 x :10
MOB-
lizard and pigeon on box- 1 x 1minea
Skill-
8min row with SR focus (18,20,22,24,26,28,30, 30+)
Breathing-
Cadence breathing- 30 breaths
*inhale nose, exhale mouth