31-10-2017 CF

YiQi – CrossFit

Warm-up

3:00 Foam Roll – Thoracic Spine + Lats

120m Run

3 Rounds w/ empty barbell:

8 Deadlift (top down)

5 Hang Power Cleans

2 Shoulder to Overhead

Mobility

– Shoulders & Lats

– Hamstring

– Hips – 3 Way Lunge Stretch

Movement Prep

With empty barbell:

6 x Front Squat

6 x Scarecrow

6 x High Hang Clean

6 x Segmented Deadlifts

Weightlifting

EMOM x 4 Rounds

Min 1 – 8 Deadlift

Min 2 – 8 Hang Power Clean

Min 3 – 8 Shoulder to Overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Power Snatches

20 Sit-Ups

120m Run
– Approx. 50% 1 RM Power Snatch

Rx – 34kg/25kg

Scaled:

– 16 DB Power Snatch

Clean and Jerk

– For weight guidance in EMOM