23-06-2017

YiQi – CrossFit

Warm-up

5 rounds with an empty bar:

5 deadlifts

5 hang power cleans

5 front squats

5 push presses

Mobility:

2 minutes supported squat hold

PVC rack stretch

Gymnastics

5 rounds:

20 second ring support hold, 40 second rest

20 second hollow hold, 40 second rest

Metcon

Today’s version of “Grace” calls for squat cleans.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rx: 61 / 43kg

Use about 65% of your max clean and jerk. Fast singles should be the best plan for this workout.

Posted in: WOD