05-12-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

1 Round:

20 Jumping Jacks

20 Arm Circles

MOBILITY:

Banded Front Rack

Scap Raises

Specific Warm-up:

3 Rounds w/ empty bar:

5 Front Squats

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

*If you are new or unable to Squat Clean, do Power Clean + 1 Front Squat

Weightlifting

12 Minutes:

On the 0:00 – Clean Complex @ 50% of 1RM Clean

On the 4:00 – Clean Complex @ 55%

On the 8:00 – Clean Complex @ 60-65%

Clean Complex (Without Dropping Bar)

3 Rounds:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

Clean (Complex – HH, H, F)

Metcon

Metcon (No Measure)

3 Rounds (27 min):

:90s 12m Shuttle Runs

:90s Clock Plank or Shoulder Taps or Front Leaning Rest

:90s Assault Bike

:90s Farmer Carry

:90s Burpees

:90s Rest

Posted in: WOD