12-07-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Warm-up:

20 Burpees

Mobility:

– 20 PVC Pass Thru’s

– Pec Smash or Pec Stretch

– Banded Pull-Aparts

Specific Warm-up:

3 Sets:

5-10 Bench Press (adding weight each Round) *(empty BB, 50%, 60%)

10m Bear Crawl (Forward & Backward)

Weightlifting

E3 x 5 (15 minutes):

1a – Bench Press x 8 reps @ 70-75% of 1RM

1b – Rope Climb x 1-2 reps

Bench Press (5 x 8)

Metcon

Metcon (Calories)

4 Sets (24 minutes):

AMRAP 3 minutes:

12 Single Arm DB Thrusters (22.5/15kg)

6 Burpees

MAX Cal Row in time remaining

-REST 3 minutes-

AMRAP 3 minutes:

16 Single Arm DB Thrusters

8 Burpees

MAX Cal Row in time remaining

-REST 3 minutes-

AMRAP 3 minutes:

20 Single Arm DB Thrusters

10 Burpees

MAX Cal Row in time remaining

-REST 3 minutes-

AMRAP 3 minutes:

20 Single Arm DB Thrusters

12 Burpees

MAX Cal Row in time remaining

-REST 3 minutes-
Score Total Calories

Weightlifting

5 Sets (15-20 minutes):

1a – Bench Press x 8 reps unbroken (70-75% of 1RM)

1b – Hang Clean x 8 reps unbroken (60-75% of 1RM)

*Rest 2 minutes

**Add weight so 8 reps is challenging

Metcon (AMRAP – Reps)

EMOM x 18:

1 – Row 200/150m

2 – 3-8 Handstand Push-ups

3 – 1-2 Rope Climbs
Scales:

10 Push Press

Posted in: WOD