25-05-2017

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YiQi – CrossFit

Warm-up

2 rounds:

10 shuttle runs

10 m bear walk

10 m walking lunges

10 m inchworm

10 m burpee broadjump

Mobility:

3 minutes thoracic lacrosse ball work

Weightlifting

EMOM for 10 minutes:

1 power clean and 2 jerks

EMOM for 10 minutes: 1 power clean and 2 jerks (1 complex each minute for 10 minutes)

Complex of 1 power clean and 2 push jerks
Work on good push technique.

Add weight as appropriate aiming for a heavy pair while maintaining good form.

Score heaviest complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes:

10 push ups

15 box jumps (24″/20″)

Posted in: WOD