20-07-2017

YiQi – CrossFit

Warm-up

With an empty barbell, 5 rounds of 7 reps

Deadlift

Hang power clean

Front squat

Shoulder press

Mobility:

Thoracic lacrosse ball work

Barbell triceps roll out

Weightlifting

EMOM for 10 minutes:

1 power clean and 2 jerks

1 power clean and 2 jerks (1 rep of the complex each minute)

EMOM for 10 minutes
Start at about 50% of your max clean & jerk.

Add weight as appropriate, aiming for a heavy complex without sacrificing form.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 10 minutes:

3-6-9-12-15-18-21…etc. push ups

12 KB swings after each round (24/16 kg)
Score total push up reps.