17-11-2017 CF

YiQi – CrossFit

Warm-up

0:00 – 3:00 x Foam Roll

– Quads/Glutes/Thoracic Spine

3:00 – 10:00 – Warm-up:

Buy-in- 10 x 10m Shuttle Run w/ 1 Burpee

3 Rounds w/ Empty Barbell:

– 5 x Deadlift

– 5 x Hang Power Clean

– 5 x Push Jerks

Mobility

1 – Cat & Camel x 10 reps

2 – Band Front Rack x 30sec/arm

Weightlifting

10 Rounds (in 15 min):

5 Power Cleans + 5 Jerks

Clean and Jerk (10 x 5)

10 Rounds (in 15min):

– 5 Power Clean + 5 Jerks

*No prescribed weight (you may change the weight as needed)

*Reps must be touch and go (complete power cleans first then jerks)

*Rest as needed

Metcon

Metcon (4 Rounds for reps)

4 Rounds – For Total Reps:

1 min Burpees

1 min Rest

1 min Assault Bike (cals)

1 min Rest
– Stagger starting places (2 athletes each station)

Posted in: WOD