12-03-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2-3 Rounds:

12 Light DB Thrusters

10 Sit-Ups

5-10 Kip Swings or 5 Chin-Ups

Weightlifting

BACK SQUAT (Week 2 of 4):

Warm-up:

8 x 45%

5 x 55%

4 x 65%

WORK SETS:

3 x 75%

4 x 5 x 80%

(sets x reps x %)

*SUPERSET with

10-15 Heavier KB Swings (pick a KB heavier than your regular)

**Rest 1:30-2:00 between Back Squats

Back Squat

Gymnastics

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

AMRAP 3:00:

2 Thrusters

4 Burpees

6 Pull-ups

*Rest :90s between Rounds

Round 1: 40/30kg

Round 2: 50/35kg

Round 3: 60/40kg

Round 4: 70/45kg

Posted in: WOD