Friday 7/5/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Supine split- 1 x 2min

Super couch- 1 x 1min ea

Weightlifting

Back Squat

Positions-

rachet back squats (1/4,1/2, 3/4, full)-

3 x 3 x 40-50%

Back squat-

3 x 8 x 65%

PR-

1 x 10 x 75%,

1 x 4 x 85%,

1 x 3 x 85%,

1 x 2 x 85%,

1 x 12 x 72%

Vertical push

Strict press- 1 x 18, 1 x 14, 1 x 10, 1 x 6

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14min:

40 air squat

30 cal row

20 pull-ups

Cash out

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

Midline

L-sit- 2 x 25 sec

Pike position flutter kicks- 2 x :30

Bird dog- 2 x 10e (control and reach)

Accessory strength (4)-

EZ bar skull crushers- 2 x 18

EZ bar narrow grip curls- 2 x 16

Reverse hypers- 2 x 20

single arm cable row- 2 x 16ea

Airdyne fun-

3 min easy

Grip-

yo yo roller- 1 x 4

MOB-

Supine split- 1 x 2min

Skill-

Kipping F2B practice- 10 min

Categories: WOD

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