08-08-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Warm Up:

– Arm & Wrist Circles and Wrist Hinges

into Tabata:

– Air squats

– Handstand Hold or Wall Walk

Mobility:

– Shoulders & Front Rack

– Hips (3-way Hip or Pigeon Pose)

Specific Warm-up:

3 Rounds:

5 Down & Up (High Pulls)

5 Hang Cleans

5 Front Squats

5 Push or Split Jerks

Weightlifting

15 Mins to Find:

Clean & Jerk x 1 Rep Max

Clean and Jerk (1 Rep Max Re-test)

Metcon

Metcon (Time)

3 Rounds For Time:

15 Front Squats (50/35kg)

15 Push-ups / Rx+ 10 HSPU

10 Hang Power Cleans

3 Wall Walks

Rx+ = 60/40kg & HSPU

Posted in: WOD