10-07-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2 Rounds:

15 KB Swings

10 Goblet Squats

Mobility:

10-20 PVC Pass Thrus

:30s Hamstring Stretch + 10 Active Straight Leg Raises (opposite Leg) each side

– Lacrosse Ball Thoracic Spine

Specific Warm-up:

As many reps as needed w/ empty barbell

1. Down & Up (Squeeze the Butt)

2. Down & Up + High Pull (Elbows High & Outside)

3. Muscle Snatch

4. Overhead Squats

5. Hang Power Snatch (Landing at different heights)

6. Drop Snatch

Weightlifting

E90s x 10 (15 minutes):

Full Snatch x 2 reps @ 75%-80% of 1RM

*Not Touch & Go (be consistent with timing to prevent failed reps)

Scales:

– If your still working on your Snatch form go with less weight and do 4-5 reps instead

– If unable to land in Squat Position, do Power Snatch + Overhead Squat

Snatch (10 x 2 @ 75-80%)

Metcon

Metcon (Time)

For Time (TC – 15 min):

42-30-18

Wall-Balls (20/14lbs)

21-15-9

DB Hang Power Cleans (22.5/15kg)

15-12-9

Toes-To-Bar
MetCon Brief:

The purpose is to complete large sets of each movement, but avoiding failure of reps. Planned rest is always better than forced rest.

Posted in: WOD