13-07-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Buy-in: 1 Minute of Burpees (CF Standard)

Mobility:

– Front Rack (banded or Barbell)

– 3-way Hip Opener

3 Rounds:

5 High Hang Power Cleans

5 Hang (mid-thigh) Power Cleans

5 Front Squats

5 Push Press

Weightlifting

EMOM x 12

– Squat Clean & Jerk @ 80% of 1RM

Scaled Version:

E:30s x 24 (12 minutes):

– Clean & Jerk @ 50-70% of 1RM

**Practice the Squat Clean if possible

Clean and Jerk (EMOM x 12)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds For Time:

3 Man Makers

16 Sit-ups

12 DB Front Rack Walking Lunges

Rx – 25% of bodyweight for each DB

Posted in: WOD