YiQi – CrossFit
30 jumping jacks
20 m walking lunges
20 m Crouching tiger (alternating side lunges)
Banded rack stretch (1 min/arm)
2 position ankle stretch(30 sec/position)
EMOM of a complex of:
1 squat clean and 2 front squats
1 squat clean plus 2 front squats (EMOM for 10 minutes)
Start with about 50% of your 1RM front squat and add weight through the ten minutes aiming for a heavy complex.
(If the clean is caught in the power position, hips above parallel, finish with a squat plus 2 more squats)
Score heaviest successful complex.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 minutes:
30 double unders
6 power cleans
3 front squats
Use about 65% of your max power clean; fast singles should be the most manageable strategy.
Scale for DUs – 60 single skips.
(Suggested max for the bar – 61/43 kg)