16-01-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Buy-in:

20m Bear Walk

10 Cat Cow

10m Frankensteins

10m Inch Worm

into 3 Rounds:

5 Bench Press @ 50%/60%/70%

3 Deadlift @ 50%/60%/70%

MOBILITY:

– FRONT RACK – Banded / Tricep Smash / Bar Rotations

– Hamstring or Ankles

Weightlifting

Every 3:00 x 5 Sets:

3 Bench Press @ 80%+ of 1RM (climbing)

3 Deadlift @ 70%+ (climbing)

Bench Press (5 x 3 @ 80%+)

Deadlift (5 x 3 @ 70%+)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Rx – 70/47kg

NOTES:

TIME CAP – 22

AIM – 8 – 15 Min

Duane’s advice – Use your 1 RM Strict Press Weight (add a few extra kg if you want)

MORE:

Pick a weight that’s reasonable (heavy but not crazy). You want to aim for 11 unbroken Deadlifts, set the bar down *REST* 1 DL into 8 Hang Power Cleans “set the bar down” *REST* then 1 hang power clean into 6 unbroken push jerks. Hardest part is Push Jerk. You want to aim for unbroken, but if you need to do 3-3 or 4-2, okay. Anything more, it’s too heavy.

Shoulder Press (MetCon %)

For DT you can use your Strict Press 1RM weight (add a few kg for more of a challenge)

Posted in: WOD