11-01-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

3 Rounds:

5 Hang Squat Cleans (Power + Squat)

5 Push Press

10 Front Rack Reverse Lunge

MOBILITY:

– Front Rack

Specific:

5 Minutes to build to 75% of 1RM

Weightlifting

Barbell Cycling (10:30)

Every :90s x 7 Sets:

3 Clean and Jerks @75% 1RM

*Recommend Fast Singles to avoid failure, but you can go Touch & Go if your able to have successful reps.

Clean and Jerk (7 x 3 @ 75%)

Gymnastics

20 Minutes:

Muscle-Up Practice and Progressions

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

20m 2xDB Front Rack Lunge (22.5/15kg)

10 Push-Ups

3-5 Bar Muscle Ups
Scales:

MU = Burpee Pull-up (Burpee Jumping Pull-up)

Posted in: WOD