08-01-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

MOBILITY:

– Ankle Hinges (KB)

– Banded Pull Aparts

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

20 MINUTES

00:00 – 3:00

Every :15s x 12 (3:00):

Snatch @ 75%

*Rest 3:00-5:00

5:00 – 8:00

Every :20s x 9 (3:00):

Snatch @ 80%

*Rest 8:00-10:00

10:00 – 13:00

Every :30s x 6 (3:00):

Snatch @ 85%

13:00 – 20:00

Snatch @ 85%+ (if you succeed go heavier)

Metcon

Metcon (Time)

4 Rounds For Time (12 CAP):

50 Double Unders

15 2xKB Deadlifts (32/24kg)

10 Dips (Rx+ Ring Dips)

Posted in: WOD