19-10-2017 CF

YiQi – CrossFit

Warm-up

3 Minutes of Foam Rolling/Lacrosse Ball (10 passes each)

– Glutes, Hamstrings, Thoracic Spine

First Do:

20 Jumping Jacks

20m Bear Walk

10 Hinge and Reach

then 3 Rounds of (empty barbell):

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Push Press

Mobility

:60e – Couch Stretch

:30e – Banded Front Rack (around elbow)

Weightlifting

Barbell Work Strength

A. In 10 Minutes build up to a heavy set of 3 Power Cleans (unbroken set of 3)

B. Back Squat (*tempo @ 33X1) 4 sets x 5 reps (rest 90 seconds between sets)

* Do Back Squats together as a class

Power Clean (Build to a heavy set of 3 reps)

10 Minutes Total

– Unbroken 3 reps

– Focus on quality of movement

– Start at 70% – 75% of 1RM Max and work up

– Record heaviest set of 3

Back Squat (4 x 5 @ 33X1)

– 4 sets of 5 reps

– *Tempo (:03 lowering, :03 Bottom, fast Up, :01 Top)

– Weight that is manageable to you approx. 40% – 50% of 1 RM

Metcon

Metcon (Time)

5 Rounds For Time:

3 Man Makers (power clean up)

15 Sit-ups

12 DB Front Rack Walking Lunges (6 each leg)
*DB’s approx. 20% of body weight for Lunge

Power Clean & Jerk

EMOM Complex
Here so athletes can see there previous 1RM max in power clean

Clean and Jerk

Here so athletes can see there previous 1RM max in power jerk

Posted in: WOD