Thursday 7/11/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

J-curl- 1 x 4

Good morning- 1 x 6

Weightlifting

Deadlift

Positions-

Deadlift off riser (mandatory reset)- 3 x 5

Deadlift- 1 x 6 x 65%, 2 x 6 x 70%

PR-

work to a double touch and go

deadlift- 3 x 3 x 80% (mandatory reset)

Horizontal push

Bench press-

drop set- 3 x 10 + max + max (2 weight drops, 20# ish)

Metcon

Metcon (Time)

3rd:

1min max strict pull-ups (grip is choice, band as needed to keep moving)

1min max DU

AMRAP in 6min:

6 power clean (145/100)

14 push ups (HOD)

40 DU

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

reverse hypers- 2 x 20

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+)

Categories: WOD

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