30-10-2017 CF

YiQi – CrossFit

Warm-up

3 min – Foam Roll

25 Jumping Jacks

then 3 Rounds:

10 PVC Pass Thru’s

10 PVC Good Mornings

10 PVC OH Squats

10 PVC Sots Press

Mobility

– Ankle Mobility – Weighted Ankle Hinges

– Hamstring Stretch – Banded Stretch

– Shoulder Stability – 10 Banded Pull-aparts

Weightlifting

Snatch Practice – Today’s focus is on technique not weight.

EMOM 10

2 Hang Power Snatch + 1 Power Snatch from Floor

Movement Prep (light empty barbell):

STATIC

– 10 sec Standing Over Head Position

– 10 sec Bottom Position in OH Squat

DYNAMIC

– 6 Mid-Hang Position Jump;

– 6 Mid-Hang Position High-Pull

– 6 Muscle Snatch

– 6 High Hang Snatch

– 6 Mid-Hang Snatch

– 3 Snatch Deadlifts

Hang Power Snatch & Power Snatch (EMOM 10 – 2 + 1)

EMOM Complex
– Technique, Technique and Technique

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

0:00 – 3:00

– 500m Row

– Max Burpees Over Rower

3:00 – 6:00

– 1 Rope Climb, 100m jog 1 Rope Climb
– Focus is on your 500m pace.

– See the difference between going 100% and going 85% effort rows with Burpees after

500m Row (Time)

Max Effort 500m Row
Enter best 500m Time

Posted in: WOD