29-05-2017

YiQi – CrossFit

Warm-up

3 rounds:

10 jumping squats

10 push ups

10 ring rows

Mobility:

Banded rack stretch (standing with band underfoot, or band from rig)

Weightlifting

Power clean complex (EMOM for 10 minutes)

1 Hang Power Clean and 1 Power Clean (from the floor).
Perform 1 complex of 1 hang power clean plus 1 power clean each minute for 10 minutes.

Add weight as appropriate, aiming for a heavy complex without sacrificing form.

Score heaviest set.

Metcon

Metcon (Time)

For time:

100 double unders

50 single arm dumbbell snatches

50 double unders

25 single arm dumbbell snatches
Alternate DB snatches so that each round includes equal numbers per arm.

No more than 10 per side before switching.