Sunday 12/15/19

CrossFit Walnut Creek – Concord – CrossFit

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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

Categories: WOD

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