06-12-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2 Rounds:

4 x 10m Shuttle Runs

10m Bear Crawl Forward

10m Bear Crawl Backwards

10m Frankenstien’s

10m Burpee Broad Jumps

Mobility:

– Banded Shoulder Stretch

– Banded Front Rack

Specific Warm-up:

Push Press/Push Jerk/Split Jerk Practice with Empty Barbell

Weightlifting

4 Sets:

5 Push Press/Push Jerk/Split Jerk (building to a daily heavy 5)

10 Higher Box Jumps (30/24 inch)

*Rest 1:30-2:00 minutes

Notes:

Choose one of the presses you want to work on. Newbies should start with Push Press.

Push Press (Daily heavy 5)

Push Jerk (Daily heavy 5)

Split Jerk (Daily heavy 5)

Metcon

Metcon (Time)

3 Rounds For Time:

10 Power Cleans (50%/60%/70%)

400m Run

2 Rope Climbs

Rx+ 10 Clean & Jerks (50/60/70%)
Notes:

Increasing the weight each Round on your Clean and Jerks.

Clean and Jerk (% for MetCon)

Posted in: WOD