24-07-2017

YiQi – CrossFit

Warm-up

3 rounds:

10×10 m Shuttle runs

10 Jumping squats

10 Burpees

10 Ring rows

Mobility:

3 position hip stretch (lunge)

Weightlifting

1 hang power clean and 1 power clean from the floor (EMOM for 10 minutes)

Start at ~60% 1RM and add weight as appropriate, aiming to finish with the heaviest weight possible without sacrificing form.

Score heaviest complex successfully achieved.

Metcon

Metcon (Time)

4 rounds for time:

50 double unders (125 single skips)

35 sit ups

20 deadlifts (84/61 kg)
Use a deadlift weight that is about 45-50% of your max; you should be able to do the first set of deadlifts unbroken.