Friday 11/30/18 – Reminder No Class This Saturday

Yankee CrossFit – Just a reminder, we are closed this Saturday to host our 7th Annual Misfit Toys Throwdown, at CF Revelation in Enfield. We would love to have you come help out or cheer on your fellow athletes if you around! Normal Class Schedule on Sunday.

 

Fitness/Performance

1. Back Squat – 1 rep – every 2:30 X 5 sets – goal is to hit 5 heavy singles @ 80% or above. Warm-up to that weight before starting the singles, and then build if you can to a heavy single

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“Dirty Thirty”

For Time

30 alternating DB Snatch – 50/35

30 Cal Row

30 KB Swings – 53/35

30 Burpees

 

Competition 

2 Sets 

Star Side Plank + Leg Lifts – 10-15/ side

3 Drop Snatch + OH Duck Walk (w/ empty BB) – 4 steps forward and back + OHS up

Squat Jumps – 10 reps

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1. Muscle Snatch + Hip Snatch (2+1) – Every 2 mins X 5 sets, building. Hold the bottom of the snatch for 3 sec.

2. 3 Position Snatch (hip, Knee, Floor) – Every 2 mins X 5 sets – building to a heavy set

3. Back Squat – Every 2:30 X 10 sets – use last weeks HS for %

5 reps X 2 sets – 70/75%

3 reps X 2 sets – 80/82.5%

1 rep X 6 sets @ 85%+ ( you can build or go down if needed)

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EMOM X 25 mins

a. Thrusters – 10 reps – 115/75

b. Burpee Box Jump-overs – 10 reps – 24/20 (box facing)

c. Chest to Bar Pull-ups – 15-20 reps (doesn’t have to be UB)

d. Burpee Box Step-overs – 10 reps – 50/35 and 24/20″

e. Rest

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3 Sets 

BB Hip Thrusts – 10-12 reps – Heavy

Single Leg Reverse Hypers – 8/leg

V-ups – 15-25 reps