23-05-2017

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YiQi – CrossFit

Warm-up

3 rounds:

10 Pilar to Plank

10 Jumping squats

10 Good mornings

Mobility:

PVC rack stretch (elbows on box, 2 minutes)

Weightlifting

EMOM for 10 minutes:

1 squat clean and 2 front squats

10 min EMOM – squat clean + 2 front squats (EMOM for 10 minutes)

Complex of

1 squat clean and 2 front squats
Practice the squat clean with empty bar to warm up. Add weight as appropriate through the EMOM.

As weight gets heavier, power clean if necessary but complete with a squat, then do the 2 front squats.

Score heaviest complex.

Metcon

Metcon (Time)

3 rounds for time:

15 deadlifts (100/70 kg)

75 double unders
Use about 65% of your max deadlift; sets of 5-10 should be possible throughout.

Posted in: WOD