06-02-2019 CrossFit YiQi

YiQi – CrossFit

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300m Row

10 KB Deadlifts

10 Goblet Squats into Ankle Pry

10 Good Mornings


– Cat/Cow

– Thoracic Rotation

Specific Warm-up:

10 Minutes to Build to Deadlift MetCon Weight

3-5 Reps Deadlift to 75-80% of 1RM


Metcon (Weight)

Every 5:00 x 6 Rounds:

500m Row

5 Deadlifts @75-80% of your 1RM

then your choice of:

12 Goblet Squats (24/16kg)


12 DB Bench Press (heavy)
Stagger starts 2:30 apart. You must be off the rower by 2:20.

Scale distance if needed!

Score Deadlift weight.


DEADLIFT – Warm up to the weight you want to use for the workout. I want you to stick to this weight for the entire time. You may add or take away a little, but you should be shooting for the perfect weight right from the start. Also it’s 5 Touch and Go (no Singles). Choose wisely!

ROW – Be sure to get that row done between 1:45-2:00 for men and 1:55-2:15 for women. Or something that is challenging, yet REPEATABLE. You should not fall off more than :05 seconds on your time.

Scale distance to accommodate the above times.

Deadlift (6 x 5 @ 75-80% in MetCon)

Posted in: WOD