26-07-2017

YiQi – CrossFit

Warm-up

3 rounds, 10 each:

PVC pass throughs

PVC good mornings

PVC overhead squats

PVC Sots press (from bottom of squat)

PVC snatch balance

Mobility:

Banded hamstring stretch

KB shoulder stability/external rotation

Weightlifting

1 power snatch and 3 overhead squats (EMOM for 10 minutes)

1 power snatch and 3 overhead squats
This will be mostly technical. Focus on snatch and OH squat form.

Start very light and increase weight in small increments.

Score heaviest complex performed.

1 power snatch and 3 overhead squats (EMOM for 10 minutes)

1 power snatch and 3 overhead squats
This will be mostly technical. Focus on snatch and OH squat form.

Start very light and increase weight in small increments.

Score heaviest complex performed.

Metcon

Metcon (4 Rounds for reps)

4 rounds:

1 minute of rowing (Calories)

1 minute of box jumps (24″/20″)

1 minute of KB swings (24/16 kg)

1 minute of rest

Posted in: WOD