16-06-2017

YiQi – CrossFit

Warm-up

3 rounds:

10×10 m shuttle runs

10 PVC pass throughs

10 overhead PVC lunges

10 PVC SOTS presses (from bottom of squat)

Mobility:

Samson stretch

Technique:

Overhead squat

Weightlifting

EMOM for 10 minutes:

1 power snatch and 3 overhead squats

Overhead Squat (EMOM 10 mins: 1 power snatch & 3 overhead squats)

Focus on form. Add weight only if appropriate.

Score heaviest set of 3.

Metcon

Metcon (AMRAP – Reps)

8 rounds:

20 seconds of push ups

10 seconds of rest

20 seconds of KB swings (24/16 kg)

10 seconds of rest

Posted in: WOD