13-03-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2 Rounds:

10m Bear Walk

10m Frankensteins

10m Inch Worms

10m Lateral Lunges

MOBILITY:

5-10 Table Top Stretches

SPECIFIC WARM-UP:

5 Deadlifts

5 Hang Power Cleans

5 Shoulder to Overhead

Weightlifting

5 Sets:

5 Power Cleans @ 75%+ (climbing)

5-10 Ring Dips OR :20s Top of Ring Hold

50 Double Unders

*Rest 1:00-1:30

**Focus on weight and Quality Movement.

Hang Power Clean (5 x 5)

Power Clean (5 x 5)

Ring Dips

Metcon

Metcon (Time)

10 Rounds For Time:

3 Deadlifts @ 75% of 1RM

6 Box Jumps (30/24 inch)

6 Toes-to-Bar (sc: 9 Hang Knee Raise)

Rx+ 9 Toes-to-Bar

Deadlift

Posted in: WOD