Sunday 6/16/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Band external roatation- 1 x 15e

ABducted external rotation- 1 x 15e

Pull through- 1 x 15

Weightlifting

Push Press

Positions- 2 x 12 x 45%, 2 x 8 x 60%, 2 x 6 x 65% (2 sec pause OH, barbell recovery focus)

PR- 1 x 10 x 75%, 2 x 6 x 80%, 2 x 2 x 85%

Jerk dip- 2 x 5 (E-I-C-I) (1-2-2-2)

* dip with speed (1), stop and hold at normal dip depth (2) , stand back up (2), time at top is choice (2 ish)

*Jerk dip only if time, wod is long and needs to start on time

Posterior chain

GHD hip extension hold- 2 x :30 (load accordingly), ,

SL KB RDL- 2 x 6ea

Metcon

Metcon (Time)

for time:

700m run

70 wall balls (20/14)

140 DU

70 wall balls

700m run

* 16min cap, tight cap, scale accordingly to ensure finish

Cash out

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

Midline

Body saw- 2 x 25 (sliders)

Hollow rocks- 2 x 20

Stir the pot- 2 x 10ea

Accessory strength (4)-

Reverse hypers- 2 x 20

Ring dip hold (bottom)- 2 x :30

DB kick backs- 2 x 12ea

Inverted bar row- 2 x 20

Airdyne fun-

3 rds:

12-9-6 cal sprint with 15 sec rest

*rest is choice between rds

Grip-

pinch blocks- accumulate 2min

MOB-

Band shoulder ext.- 2 x 30 sec

Skill-

Tire flip tech- 15 flips

Categories: WOD

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