08-02-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Buy-in: 30 KB Swings

5-10 PVC Pass Thrus

2-3 Rounds:

5 Down & Up (Squeeze the Butt)

5 Down & Up with High Pull (Elbows High and Outside)

5 Muscle Snatch

5 OH Squats

5 Sots Press

Mobility:

– Pigeon or OH Mobility

Specific Warm-up:

5:00 – 8:00 Building in Weight

5 Down & Up (Squeeze the Butt)

5 Down & Up with High Pull (Elbows High and Outside)

5 Muscle Snatch

5 Hang Snatch

5 Power Snatch

Weightlifting

5:00 Power Snatch Practice

– Get plates ready for MetCon. Know your numbers

Metcon

Metcon (Weight)

Every 5:30 x 5 Rounds:

485m Run

12 Toes-To-Bar OR 2 Rope Climbs

5 Power Snatches

Round 1: @ 50% 1 RM

Round 2: @ 55%

Round 3: @ 60%

Round 4: @ 65%

Round 5: @ 70%
Scale RUN or TTB/ROPEs to make sure you have 1:00 rest.

Choose Ropes or TTB. Whatever skill you want to work on.

NOTES:

Nice triplet conditioning style workout today. We’re not aiming for equal timed rounds, but we would like the run to stay as consistent as possible.

TOES-TO-BAR – scale reps so it can be done in 2 Sets or less. Knees to elbows or V-Ups.

POWER SNATCH – progressively gets heavier so lock down those lats and brace. Fast Singles are probably best as it gets heavier.

RUN – Scale distance if you have to walk. We’re looking for times between 1:45 – 2:15. If your over 2:30, scale distance.

Rx+

Round 1: 5 Power Snatches @50%

Round 2: 3 Power Snatches @60%

Round 3: 3 Power Snatches @70%

Round 4: 2 Power Snatches @80%

Round 5: 2 Power Snatches @90%

Gymnastics

After MetCon Extra Credit Core Circuit:

3 Rounds:

20 KB Swings (heavy)

20 Fast Sit-Ups (feet anchored on KB)

:45s Weighted Side Plank w/ DB (each side)

Power Snatch

Posted in: WOD