13-08-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

3 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Strict Press

5 Good Mornings

Mobility:

– Pecs & Shoulders

– Hamstrings

Specific Warm-up:

Bench Press

8 reps @ 50%

4 reps @ 65%

2-3 reps @ 75%

Weightlifting

E2 x 7 (14 minutes):

Bench Press

5 x 3 @ 80% of 1RM

2 x 7 @ 65% of 1RM

Bench Press (5 x 3 @ 80%)

Metcon

Metcon (Weight)

E4 x 5 Rounds (20 min):

20/15 cal Row/Assault or 200m Run

1 Round of ascending:

12 Deadlifts

9 Hang Power Cleans

6 Jerks

Start at 40/25kg and add weight each round if successful

Rx+ – Start at 60kg/40kg
– Score is weight of a complete successful round

Posted in: WOD