03-12-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

MOBILITY:

5-10 Wall Slides

20 Banded Pull Aparts

3-Way Hip Stretch

General Warm-up:

2 Rounds:

10 KB Swings

10 KB Deadlifts

10 Goblet Squats

5 Burpees

Weightlifting

4 Sets (20 minutes) – Deadlift Mechanics & Tension Practice

6 Hover Deadlift @ 60%+ and climbing | Or | Single-Leg Deadlift x 6 reps each leg

8 DB Z Press

2 Sets: 4 V-Ups + 8 Suitcase Sit-ups + :20s Hollow Hold

*Rest 1 minute between

**Hover Deadlift**

:02s-:03s pause at 1-3 inches off the floor (holding stable back position), then drive thru heels to deadlift. When lowering stop at same spot for :02s-:03s, holding strong back position then lower to ground. Re-grip bar and go again.

Start around 65% and build to something heavy.

Deadlift (5 x 6 Hover @ 65%+)

Metcon (Time)

5 Rounds For Equal Times:

10 DB Hang Snatch (22.5/15kg)

10 Push-ups

20 Air Squats

250m Row

*Rest :90s between Rounds

Rx+ 8 Hang Snatch @ 34/25kg
Score slowest time

Pick a weight you can do all movements unbroken.

Posted in: WOD