30-11-2017 CF

YiQi – CrossFit

Warm-up

Buy-in: 20 Jumping Jacks

3 Rounds w/ Empty Barbell:

5 Deadlifts (top/down)

3 High Hang Power Cleans

3 Mid-thigh Hang Power Clean

5 Front Squats

5 Push Jerks

Mobility

1 – Cossack Squats x 20 reps

2 – Samsun Stretch x 10 reps/leg @ 3 sec hold

3 – Thoracic Lacrosse Ball x 1 minutes

Weightlifting

EMOM x 5 (20 minutes):

1 – 5 Hang Power Cleans (75% of 1RM)

2 – 6 Push Jerks

3 – 8 cal Assault Bike

4 – 14 Jumping Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min:

7 Box Jumps

3 Squat Cleans (84/52kg)
*Approx. 80% of Clean and Jerk 1RM

Clean and Jerk

Posted in: WOD