04-09-2017

YiQi – CrossFit

Warm-up

Buy-in:

20 cal Row (Partner 1)

2 Rounds of (Partner 2):

10 PVC Pass-Thru

10 PVC Good Mornings

then (all); with empty barbell (or add 5kg plates for range)

3 Rounds of:

5 Deadlifts

3 Hang Power Clean

3 Power Clean

5 Front Squat

September ’17 challenge (AMRAP – Reps)

As Many Reps As Possible of:

1 Minute – Max Reps D/U (Singles)

15 Sec – REST

1 Minute – 10 DB Thrusters

1 Minute – Max Rep D/U (Singles)
Score = Total reps of skips

Choose either D/U or Singles (not both)

Comment your weight of DB Thrusters

(keep same weight on repeat)

Click Rx = D/U

Skills & Strength

EMOTM – 10 Minutes

1 hang power clean and 1 power clean from the floor (EMOTM – 10 Minutes)

– Start at 50% of your 1RM

– *Optional* First 4 Min do 2 Hang Clean + 2 Power Clean (then back to 1 and start adding more weight)

– work up to 95% of 1RM

Metcon

Metcon (4 Rounds for reps)

4 rounds:

2 minutes of rowing

1 minute of push ups

1 minute of rest
– 1 Cal = 1 Rep

– Count reps each round and record