25-09-2017

YiQi – CrossFit

Warm-up

September Challenge

September ’17 challenge (AMRAP – Reps)

As Many Reps As Possible of:

1 Minute – Max Reps D/U (Singles)

15 Sec – REST

1 Minute – 10 DB Thrusters

1 Minute – Max Rep D/U (Singles)
Score = Total reps of skips

Choose either D/U or Singles (not both)

(Do the same as on your first attempt).

Comment your weight of DB Thrusters

(Use same weight as on first attempt)

Click Rx = D/U

Mobility

20 PVC Pass Thru’s

10 PVC OH Squats

10 PVC Sots Press

25 reps (each leg) banded hamstring floss

*Work on breathing technique + core activation

Weightlifting

EMOTM for 10 minutes:

5 light hang power snatches

Hang Power Snatch (5 reps)

Use light weights and focus on technique, especially in the power position

– Record last set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

6 Deadlifts

11 Push-Ups

9 Box Jumps
Use about 60-65% of your max deadlift for the workout

Rx – 100kg/60kg

Deadlift