03-10-2017

YiQi – CrossFit

“Quads, Butts, and Guts”…and shoulders

Warm-up

3 Rounds (8 min cap):

20 Jumping Jacks

12 Dumbbell Thrusters (light weight)

10 Ring Rows

Mobility

2 min Thoracic Rolling/Lacrosse Ball

12 Banded Good Mornings

45 sec Banded Front Rack Position (each arm)

Weightlifting

“Mechanics, Consistency, then Intensity”

1 Power Clean, 2 Front Squat, 3 Push Press (EMOM for 8 Minutes)

EMOM for 8 Minutes:

1 Power Clean

2 Front Squats

3 Push Press
– Use between 60%-70% of Push Press 1 RM

Metcon

Metcon (Time)

For Time:

150 Wall Balls

*perform 3 burpees on the minute until finished.
Rx – 20lbs/14lbs (Wall Ball)

– Scaled Version *do 2 burpees on the minute

Push Press

Posted in: WOD