14-06-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2 Rounds:

12 KB Swings

10 Goblet Squats

:15 sec Squat Hold w/ Ankle Hinge

5 Yoga Push-ups

Buy-out:

2 Sets of

A. Max Rep Strict Chin-ups

*Rest 90 seconds between sets

B. Max Rep Buddy Assisted Chin-ups

*Rest 60 seconds between sets

Mobility

– Pigeon Pose x :30

– Glute Bridge x 10

– Thoracic Roations

– Cat/Cow

Weightlifting

E2 x 7 (14 minutes):

1 x 5 reps @ 70% of 1RM

1 x 3 reps @ 85% of 1RM (same weight as two weeks ago)

4 x 1 rep @ 95%+ of 1RM (only do heavy singles if your feeling great)

1 x 5 reps @ 70% of 1RM

Warm-up:

1 x 8 reps @ Empty Barbell

2 x 6 reps @ 50%

1 x 3 reps @ 60%

*After each set do 8 Banded Side Steps

Back Squat (4 x 1 @ 95%)

Record heaviest weight lifted

Metcon

Metcon (5 Rounds for reps)

5 Sets:

AMRAP 3 minutes:

7 Jumping Lunges

6 KB Swings

5 Strict Pull-ups / Chin-ups / Ring Rows

4 Push-ups

**Rest 1 Minutes between Sets**
1 Round = 22 reps

2 Rounds = 44 reps

3 Rounds = 66 reps

Posted in: WOD