09-06-2017

YiQi – CrossFit

Warm-up

4 rounds, with an empty bar

5 deadlifts

5 hang power cleans

5 front squats

5 push presses

Mobility:

20 scap raises

Thoracic lacrosse ball

Gymnastics

Weighted Pull-ups (8 sets of 3)

Score heaviest set.

(Note other sets in comments)

Scaling:

8 sets of 5 ring rows/assisted pull ups.

Metcon

Metcon (3 Rounds for reps)

Tabata Clean and Jerk (70/45 kg)

Tabata Double under

Tabata Deadlift (70/45 kg)
Use about 75% of your max clean and jerk for your barbell weight; the clean and jerks should be heavy and the deadlifts should be light.

(For scoring, 1st round is clean & jerks, 2nd DUs, 3rd deadlifts).