10-7-2017

YiQi – CrossFit

Warm-up

3 rounds:

1 minute row

5 pull ups

10 push ups

15 air squats

Mobility:

Banded rack stretch

Sampson stretch

2 position ankle stretch

Weightlifting

5×5 Front Squats

Front Squat (5 sets of 5)

Warm up with:

1 set of 10 empty bar

1 set of 5 @ 40% 1RM

1 set of 5 @ 55%

Working sets:

Increase weight each of 5 sets of 5

starting at 65%, aiming to finish at ~85%

Metcon

Metcon (3 Rounds for reps)

3 rounds:

2 minutes of rowing (Calories)

1 minute of power cleans (61/43 kg)

1 minute of rest
Use about 65% of your max power clean for the workout; you should be able to maintain small sets or fast singles throughout the minute of work.