18-07-2017

YiQi – CrossFit

Warm-up

3 rounds:

20 jumping jacks

10 m bear walk

10 m walking lunges

10 m broad jumps

10 m duck walk

Mobility:

Couch stretch

2 position ankle stretch

Weightlifting

Back Squat (5 sets of 8)

Warm up sets:

10x empty bar

5×40%1RM

5×50%

Working sets:

Start at about 60% and work toward 80%.

Score heaviest set of 8.

Metcon

Metcon (Time)

5 rounds for time:

12 alternating one arm DB power snatches (22.5/15 kg)

36 double unders