Tuesday 6/11/19

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

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Warm-up

Ankles-

band distracted dorsi- 1 x :45 ea

Anterior tib- 1 x 1min

Weightlifting

Back Squat

Choose one and follow:

Positions-

Back Squat w/ pause- (3sec)-

2 x 4 x 65%,

2 x 3 x 70%,

1 x 1 x 75%

PR-

Back Squat-

2 x 7 x 75%,

2 x 4 x 80%,

3 x 1 x 85%

Vertical push

Seated (pike) 2 DB arnold press- 2 x 14

2KB push press- 2 x 14

Metcon

Metcon (Time)

3rds:

25 2KB deadlift (28kg +/ 20kg +)

25 OHS (75/55)

*15min cap

Cash out

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

Midline

boss mans- 2 x 20ea

plank- 1 x 2min

supine leg raise- 2 x 30

Accessory strength (4)-

reverse hyper- 2 x 20

Ring dip- 2 x 10

Seated DB OH elbow extension- 2 x 16

strict fat bar pull-ups- 2 x 10

Airdyne fun-

5min choice

Grip-

wrist roller- 1 x 4

MOB-

Barbell hamstrings smash- 1 x 1:30 ea

Skill-

Handstand walk preactice with partner- 10 min

Categories: WOD

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