15-06-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Buy-in: 3 minutes Double Under Practice

20 PVC Pass Thru’s

3 Rounds w/ empty barbell:

5 Snatch Grip Deadlifts

5 Hang Position “Jump & Shrug”

5 Hang Position “Shrug & High-pulls”

5 Hang Power Snatch

5 OH Squats

7 Squat Jumps

Weightlifting

Every :90 seconds for 7 Sets (10.5 minutes):

****Hang Full Snatch x 2-3 reps @ 70%-75% of 1RM

Scaled:

Hang Power Snatch x 2-4 reps (practice form)

****Coach Duane recommends to use boxes/benches (Snatch from blocks) if you’re learning the “Full Snatch” movement. Share box/bench with someone else.****

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Hang Power Snatch 45/30kg)

30 Double Unders / 40 Singles

100m Run
MetCon Option # 2:

6 Hang Power Cleans (50/35kg)

Posted in: WOD