07-02-2019 CrossFit YiQi

YiQi – CrossFit

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3 Rounds:

5 Pull-Ups

10 Push-Ups

15 Air Squats


– Front Rack

– 3-Way Hip

Specific Warm-Up:

2-3 Rounds Building in Weight:

5 Clean Deadlifts

5 Pause Hang Cleans (:02-:03s pause at mid-thigh)

5 Front Squats

5 Shoulder to Overhead

5 Power Cleans


Rest Minimum 5:00 between MetCons. Aim for 10:00

Metcon (Weight)

EMOM x 15:

3 Power Cleans (61/43kg)

3 Front Squats

3 Push Jerks

Rx+ 70/48kg

Pick a challenging weight. Maybe 45-50% of 1RM Power Clean. If your OH press needs work, pick the heaviest you can accomplish for 3.


I want to stress that this will be tough. It’s 15 minutes to hang on. If you are starting to fail on the weight you picked, then scale it to 2 reps each, don’t take the weight off (unless it’s a safety issue)

It’s okay to add weight.

For the insane…

Rx++ 84/57kg

Power Clean (For MetCon %)


Metcon (AMRAP – Rounds and Reps)


5 Pull-Ups

10 Push-Ups

15 Air Squats


4-8-12 or 3-6-9 (keep each Round under 1:30-1:40)

Scaling the Pull-ups to something quick. Either Ring Rows or jumping Pull-ups (no bands). If you did Jumping on Monday, then do Ring Rows today.


Can you get 13-15 Rounds? A fast pace is 1 Round per minute.

If it takes you longer than 1:30-1:40 for a Round, then reduce reps to

4-8-12 or 3-6-9 to keep a Round under 1:40.

Posted in: WOD