Friday 7/12/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Thruster/Snatch Prep

Weightlifting

Thruster + Midline

Or

Snatch

Thruster

Position-

Thruster w/ pause OH (2 Sec)-

5 x 6 (increase load each set)

PR-

65% x 5, 74% x 5, 83% x 5+++, 83% x 1, 50%x 22

Midline

Midline-

Seal walks- 2 x 15m

Straddle V-ups- 2 x 20

Snatch complex

Snatch complex- power snatch + 5 sec ecc. + snatch pull- 5 sets,

Hang Snatch

3 x 3

Snatch Balance

3 x 3

Metcon

Metcon (Time)

For time:

50 wall balls

14 power snatch (115/80)

30 wall balls

10 power snatch

400m MB run

then

6 squat snatch singles (increase load each rep)

*No clock for 6 squat snatch

* 14min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Kiping F2R- 2 x 24

L-sit- 2 x :30

Accessory strength (4)-

Standing plate raise- 2 x 20

Plate walks (elbows at 90)- 2 x 1:00

DB kickbacks- 2 x 15ea

Bullhorn dips- 2 x 16

Airdyne fun-

1min hard

Grip-

YoYo roller- 1 x 4reps each way

MOB-

Barbell forearm smash- 1 x1minea

Skill-

Jump rope practice- 10min

Categories: WOD

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