31-05-2017

YiQi – CrossFit

Warm-up

20-16-12-8-4

Lunges

Mountain climbers

Mobility:

Couch stretch (2 minutes/leg)

2 position ankle stretch (30 seconds each position)

Weightlifting

5×5 Front Squat

5 Front Squat (5 sets of 5)

Working sets from 65%-85% 1RM.
Warm up with 10 empty bar squats plus 2 sets of 5 at intermediate weights (45% & 55%).

1 minute rest between warm up sets; 2 minutes rest between working sets.

Score heaviest set.

Metcon

Metcon (Time)

21-15-9

Clean and jerk (65/45 kg)

Burpee
Use about 65% of your max on the lift; quick singles should be the best strategy for this workout.