Saturday 6/15/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Lateral band walks- 1 x 15ea

Monster walks- down and back

squats- 1 x 8

Weightlifting

Front Squat

positions-

Tempo Front Squat (3-3-1-2)-

2 x 5 x 60%

3 x 4 x 65%

PR-

Front Squat-

6 x 2 x 85%,

1 x 18 x 50%

Horizontal Pull

Hand over Hand sled pull-

1 x 60m

1 x 30m

1 x 15m heavy

Metcon

Metcon (Time)

For time:

60m single arm 1DB overhead walking lunge (50/35#) (hand switch every 10m)

40 1Db snatch (50/35#, 20 ea)

2min rest

40 1Db snatch (50/35, 20 ea)

60m single arm 1DB overhead walking lunge (50/35) (hand switch every 10m)

*14min cap

Cash out

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

Midline

SA supine KB sit-up- 1 x 15 ea side

Renegade row- 1 x 12ea

Boss mans- 1 x 20ea

Accessory strength (4)-

Cable face pulls- 2 x 14

Seated cable row- 2 x16

Prone leg curls- 2 x 20

DB hammer curls- 2 x 12ea

Airdyne fun-

3rds:

14 cal sprint

*rest is choice, try to rest is little as possible while maintaining consistent sprint times

Grip-

Rice bucket- 1 x 2min

MOB-

Back scratcher stretch with band- 1 x 45 sec ea

Skill-

Wall walk shoulder taps- 1 x 15ea

Categories: WOD

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