25-04-2019 CrossFit YiQi

YiQi – CrossFit

View Public Whiteboard

Warm-up

1 Round:

200m Run

1:00 (Banded) Pigeon Stretch

15 Air Squats

10 Inchworms

10 Cat Cows

10 Push-Ups

10 Baby Squats (Squat holding on toes)

1:00 Ankle Mobility

ACTIVATION:

2 Rounds

10 Lateral Band Walks

10 Glute Bridges

Weightlifting

Choose A or B…

Option A:

Every 3:00 x 5 Sets:

BACK SQUAT

5 reps @ 65%

5 reps @ 75%

3 Sets of Max reps @ 85%

Option B:

15:00 to build to a Heavy Complex of…

– 1 Pause Power Snatch (Pause at the knee :01s-:03s)

– 1 low hang Power Snatch (below the knee)

– 1 Overhead Squat

Back Squat (3 x Max Effort @ 85%)

Snatch (Complex)

Metcon

Metcon (Time)

Karabel

10 Rounds For Time:

3 Power Snatch (60% 1RM)

12 Wall-Balls (20/14)

Rx+ 60/43kg & 15 Wall-Balls

Posted in: WOD