Saturday 6/22/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

super couch- 1 x 1min ea

supine split- 1 x 2min

Weightlifting

Back Squat

Positions-

Tempo Back Squat (4-2-1-2)-

5 x 3

PR-

5 x 5 x 82%

Vertical push

1/2 kneel single arm landmine press- 2 x 16ea, 2 x 8ea

Metcon

Metcon (Time)

6rds:

8 deadlift (185-225)

38 DU

*Goal for DL is unbroken, 60% or below

*9min cap

*burpee or box jump sub for DU

Cash out

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

Midline

Cable crunch- 1 x 40

Hollow body rock- 1 x 30

Plank with leg lift- 1 x 2min (switch legs every 30 sec)

Accessory strength (4)-

Fat ball pull-ups- 2 x 10

Ring push ups- 2 x 20

EZ bar preacher curls- 2 x 12

Reversr hyper- 2 x 20

Airdyne fun-

4 rds:

12 cal sprint

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

Grip-

Softball farmers hold- 1 x 1min

MOB-

LAX post delt with int. and ext. rotation

Skill-

F2B kip practice- 10 min

Categories: WOD

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