15-05-2018 CrossFit YiQi

Announcements

BOOTCAMP – SCHEDULE CHANGES
for Tuesday & Thursday Evenings Only
6:00pm & 7:00pm (new times)

YiQi – CrossFit

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Warm-up

3 Rounds:

5 Squat Jumps (w/ empty barbell on back)

5 Shoulder Press

5 Hang Cleans

*Stretch/Mobilize something you need

Weightlifting

20 Minutes to Build to a Heavy:

– 3RM Clean & Jerk

Clean and Jerk (Build to 3RM)

*Record heaviest set

**3RM should be 3 consecutive lifts, it’s okay to reset your position and grip but we’re looking for you to do so quickly

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15 Minutes:

*1 Bear Complex (50% 3RM C & J)

10 Unbroken Double Unders

5 Burpees over the Barbell
*A Bear Complex is:

1 Power Clean +

1 Front Squat +

1 Push Press/Jerk +

1 Back Squat +

1 Push Press/Jerk.

This must be done without putting the bar down between movements. Use a weight that is about 50% of your 3RM Clean and Jerk.

SCALE:

20 Unbroken Single Unders

Posted in: WOD