23-04-2019 CrossFit YiQi

YiQi – CrossFit

View Public Whiteboard

Warm-up

2-3 Rounds:

5 Deadlift

5 Shoulder Press

5 Back Squats

5 Good Mornings @ 3111

MOBILITY:

– Glute Smash and Pigeon Stretch

– Pec Smash and Pec Stretch

– Banded Pull-Aparts x 20-30 reps

SPECIFIC:

Take 5:00 to Build to Working Weight of either Deadlift or Press

5x 45%

5x 55%

5x 65%

3 x 70%

Weightlifting

Choose A or B…

Every 3:30 x 5 Rounds:

A. 7 Deadlift @ 70% of 1RM

5-8 DB Press/Arnold Press

*Max Height Jump Overs (in rest time)

B. 7 Strict Press @ 70% of 1RM

3 Weighted Pull-Ups

Max Height Jump Overs (in rest time)

Deadlift (5 x 7 @ 70%)

Dumbbell Shoulder Press

Standing or Seated DB Shoulder Press

Shoulder Press (5 x 7 @ 70%)

Weighted Pull-ups

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Posted in: WOD