06-07-2017

YiQi – CrossFit

Warm-up

3 rounds:

6×10 m KB farmer carry

12 KB swings

12 goblet lunges

Mobility:

10 PVC SOTS presses (standing)

Couch stretch (2 min/leg)

10 PVC SOTS presses (bottom of squat)

Weightlifting

EMOM for 10 minutes:

1 power clean and 2 jerks

1 power clean and 2 jerks

EMOM for 10 minutes
Add weight slowly while maintaining solid form, aiming to end with a heavy complex.

Record heaviest set achieved.

Metcon

Score only 1 below – either “Karen” or AMRAP wall balls in 10 minutes.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (AMRAP – Reps)

AMRAP in 10 minutes:

Wall balls (20#/14#)
If 150 reps complete in under 10 minutes, enter score for “Karen”.