04-04-2019 CrossFit YiQi

YiQi – CrossFit

View Public Whiteboard

Warm-up

MOBILITY:

Pec Smash and stretch

Warm-up:

8:00 adding weight each round

5 Deadlifts

5 Hang Cleans

5 Strict Press

5 OH Squats

30 Singles

Weightlifting

Every :90s x 4:

2 Sets of:

Hang Power Clean + Power Clean + Push Jerk

Rest 1:00 – 2:00 – Add weights

EMOM x 5:

Hang Power Clean + Power Clean + Push Jerk

Rest 1:00

Spend 5:00

Building to Heavy Power Clean

*No prescribed weight. Start around 55% a build

Power Clean

Metcon

Metcon (AMRAP – Reps)

In 15:00 get as Far as possible…

50-40-30-20-10

Double Unders

Sit-Ups

10-20-30-40-50

Alt DB Snatch (22.5)

Pull-Ups

Mobility

Shoulder Mobility

Banded Shoulder Distraction x 2 mins/side

Banded Shoulder Internal Rotation x 2 mins/side

T-Spine Foam Roll x 2 mins

Posted in: WOD