Wednesday 7/17/19

CrossFit Walnut Creek – Concord – CrossFit

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Warm-up

J-curl- 1 x 4

Good morning- 1 x 6

Weightlifting

Posterior chain

Russian KB swing- 3 x 18

RDL off riser- 4 x 8 (no riser if lacking MOB)

Bench Press

Work to double

Metcon

Metcon (AMRAP – Reps)

For max reps:

2min 1KB clean (keep reps even) (32/24)

2 min F2B

2 min DU

30 sec rest

1min 1KB clean (keep reps even)

1min F2B

1min DU

30 sec rest

30 sec 1KB clen (keep reps even)

30 sec f2B

30 sec DU

Cash out

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

Midline

Spud strap hanging leg raise (to 90) + knee tucks- 2 x 15 + 25

plate sit-ups- 2 x 20

boss mans- 2 x 15ea

Accessory strength (4)-

Prone leg curls SL- 2 x 15ea

seated pike arnold press- 2 x 14

Supinating DB curls- 2 x 10ea

GHD back ext.- 2 x 10

Airdyne fun-

5min hard

Grip-

rolling thunder- 2 x 30 sec

MOB-

Supine split- 1 x 2min

Skill-

Bottoms up TGU- 10 min practice

Categories: WOD

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