12-07-2017

YiQi – CrossFit

Warm-up

3 rounds:

30 DUs/50 single skips

10 Jumping lunges

10 m inchworm

10 pilar to plank

Mobility:

10 PVC pass throughs

10 PVC Sots presses

Thoracic Lacrosse ball (3 minutes)

10 PVC pass throughs

10 PVC Sots presses

Weightlifting

5 sets of 5 strict press

Shoulder Press (5 sets of 5)

Warm up sets:

10@ empty bar

5 @ 45% 1RM

5 @ 55% 1RM

Working sets:

Start at ~65% and work toward 85% across the 5 sets.

Record heaviest set of 5.

Metcon

Metcon (Time)

For time:

21-15-9

Box jump (24″/20″)

Sit up

Deadlift (102/70 kg)
Use a little more than half of your max deadlift for the workout; you should be able to maintain sets of 5-10 throughout the WOD.

Posted in: WOD