Sunday 7/7/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

Pull apart series

band butterflies

Weightlifting

Overhead Squat

Snatch grip sots press- 2 x 4

*mod as needed to maintain positions, sit on bench or MB, elevate heels, etc.

Positions-

OHS 1/4s (1/2 down, full depth, 1/2 up, all the way)-

3 x 3 (light),

OHS-

4 x 4 x 70%

PR-

1 x 6 x 50%,

1 x 6 x 60%,

1 x 6 x 70%,

1 x 6 x 80%,

1 x 2 x 85%,

work to a heavy single

Vertical Pull

Pull up drop set- 1 x 30(start with no bands and band accordingly to continue set)

Tempo pull-up- (C-I-E-I) (2-8-5-5)- 2 x 4

Metcon

Metcon (AMRAP – Reps)

3rd:

1min clock:

11 deadlift (225/155 about 65% or below)

max rep 1DB push press (50/35, hand switch is choice, stay even)

30 sec rest

2min clock:

11 burpee pull-ups (6″ above max reach)

max rep 1DB thruster (50/35, hand switch is choice, stay even)

90 sec rest

*scale burpee pull ups accordingly to have about 1 min for 1DB thruster

Cash out

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

Midline

Slider seal walk + slider pikes- 2 x 15m + 10

GHD hollow body hold- 2 x :45

Accessory strength (4)-

1DB preacher hammer curls- 2 x 12ea

Rolling pistol- 2 x 8ea

reverse hypers- 2 x 20

Cable elbow ext.- 2 x 18

Airdyne fun-

team of 3:

5-10-15-20-15-10-5

cal sprints cycling thorugh partners

Grip-

Hang board- 6 x :10 (hard hold)

MOB-

wrist walks- 1 x 15ea

Skill-

Tire flip tech and practice- 15 flips

Categories: WOD

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