13-11-2017 CF

YiQi – CrossFit

Warm-up

P1 – 1:00 Light Row

P2 – 8 KG Good Morning / 8 KB Swings

November Challenge

Mobility

1 -1:00 each leg Couch Stretch

Weightlifting

E2:30MOM (0:00, 2:30, 5:00, 7:30)

4 sets of 6 reps (each leg/alternate legs)

*8 reps of band pull-aparts during rest (if time)

Front Rack Lunge (4 x 6)

Approx. 65%-75% 1RM of Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

9 Deadlifts

18 KB Swings

27 Unbroken Double Unders
A – 50 Single Skips (aim for unbroken singles)

B – Approx. 50%-55% 1RM Deadlift

C – Rx – 80kg/52.5kg

November ’17 Challenge (AMRAP – Reps)

AMRAP 4 Minutes

500m Row

KB Swings (16kg/12kg)

Posted in: WOD