06-11-2017 CF

YiQi – CrossFit

Warm-up

:30 light Row + Walk-Outs

:30 medium Row + Knuckle Drags

:30 hard Row + Spiderman’s

Barbell Warm-up:

3 Rounds:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

2 Rounds:

10 Hip Hinge (breathing)

10 Banded Pull Aparts

Weightlifting

Tempo Deadlifts (3221)

E2MOM x 6 (0:00, 2:00, 4:00…)

6 x 3 x 73%-80%

Deadlift (E2 x 6 x 3)

Tempo 3221 (decent/bottom/ascend/top)

6 sets x 3 reps x 73%1RM

Metcon

Metcon (Time)

4 Rounds For Time:

20 Wall-Balls (20/14lbs)

20 KB Swings (24/16kg)

20 Box Jumps

20 Push Press (34/25kg)

20cal Row

* Rest 1 Minutes between Rounds