25-08-2017

YiQi – CrossFit

Warm-up

5 rounds with an empty bar:

5 deadlifts

5 hang power cleans

5 front squats

5 presses

Mobility:

Jefferson curl – 5 reps, hold 5 seconds at the bottom

Barbell triceps rollout – 1 minute/arm

Weightlifting

Deadlift 5 sets of 5

Deadlift (5 sets of 5)

Warm up sets:

10 empty bar

5 at 45% 1RM

5 at 55%

Working sets:

Start at 65% 1RM and increase through 5 sets aiming for 85-90% or a new 5 rep max.

Metcon

Metcon (Time)

21-15-9

Push press

Power clean
Use about 50% of your max push press; you should be able to do 5-10 reps at a time throughout the whole workout without taking long breaks.

(Suggested max – 43/30 kg)

Posted in: WOD