12-06-2017

Announcements

7:30AM Bootcamp NEW TIME: 7:00AM effective Mon 19 Jun.

YiQi – CrossFit

Warm-up

3 rounds:

10 m walking lunges

10 burpees

10 PVC pass throughs

Mobility:

3 position banded shoulder stretch

(Lats, pecs, rack)

Technique:

Burgener snatch warm up (PVC & empty bar)

Weightlifting

EMOM for 10 minutes:

1 hang power snatch and 1 power snatch

1 hang power snatch and 1 power snatch (EMOM for 10 minutes)

Add weight as appropriate through the EMOM maintaining good form.

Score heaviest complex achieved.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes:

20 air squats

20 sit ups

Posted in: WOD