09-02-2019 Open Gym

YiQi – CrossFit

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Warm-up

Warm-Up:

3 mins Double Under Practice

Mobility:

– Ankle Stretch (calves)

– 3-way Hip

– Front Rack

Specific Warm-up:

Build to starting Deadlift weight

Weightlifting

Deadlift

3 x 3 @ 76% of 1RM

3 x 3 @ 81%

3 x 3 @ 86%

*Rest :90s between

Deadlift

Metcon

Metcon (Weight)

E:90s x 10:

30 Double Unders (40 Singles)

6-9 Thrusters (35/20kg)

*Pick a number (6-9) you can confidently do unbroken for all 10 Rounds and still have rest. Choose a weight suitable
**Scale reps so that in your first Round you can complete skipping by :30s. Rounds after that may take longer based on accumulated fatigue.

Posted in: WOD