18-03-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

WARM-UP 10:00

MOBILITY:

– Pigeon Stretch x 1:00

– Jane Fondas x 1:00

– Cat/Cow

2-3 Rounds w/ Barbell:

5 Push Press

5 Back Squats

5 Push Jerks

5 Good Mornings @ 32X1

Specific Warm-up (5:00):

3 Rounds:

Deadlifts x 3-5 reps @ 45%/55%/65%

Weightlifting

Every 3:00 x 5 (15:00)

10 Deadlifts @ 65%-70%

8 Deadlift @ 70%-75%

6 Deadlift @ 75%-80%

4 Deadlift @ 80%-85%

2 Deadlift @ 85%-90%

SUPERSET with;

5 SA DB Arnold Press OR 5-10 DB Lateral Raise

Deadlift (10-8-6-4-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00:

6 Push Jerks (60/40kg)

7 Burpee Pull-ups

10 American KB Swings (24/16kg)

200m Run

Rx+ 32kg/24kg KB
Scale the Push Jerks to a weight you can do UNBROKEN every Round. This should be around 45-50% of your 1RM

Push Jerk

Posted in: WOD