19-06-2017

YiQi – CrossFit

Why do we snatch:
https://barbend.com/undeniable-benefits-snatch/

Warm-up

4 rounds:

30 DUs/50 single skips

15 KB swings

10 Hollow rocks

Mobility:

3 minutes thoracic lacrosse ball work

20 scap raises

Gymnastics

5 rounds:

30 seconds of strict pull ups or ring rows

1 minute of rest

Pull-ups (30 seconds for max reps)

Record your best set,

Metcon

Metcon (Time)

3 rounds for time:

15 box jumps (24″/20″)

20 sit ups

25 alternating dumbbell snatches (22.5/15 kg)
Use a weight on the dumbbell that lets you move consistently throughout the workout; you shouldn’t have to take more that 2 or 3 short breaks each round.