Monday 12/3/18

Yankee CrossFit

 

Fitness/Performance

1. Thruster (from the rack) – 5 reps X 2 sets, 3 reps X 2 sets, 1 rep X 2 sets – Every 90 sec for 6 total sets

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5 Rounds for Time

6 Thrusters – 135/95

9 Burpees over the Bar

12 KB Swings – 70/53

 

Competition 

1k Row – @2K Pace

50/40 Cal AB – push this

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1. (off blocks @ mid thigh) Snatch Pull + Snatch (1+1) – Every 90 sec X 10 sets – build on feel

2. Snatch Pull Downs – 3 reps X 4 sets – aim for heavier than last week, but focus on tension off the floor and on the way back down.

3. Back Squat (with light bands) – 4 reps (w/ 4 sec neg) X 4 sets – add 5% from last week

 **5 seated Box Jumps after each set

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4 Rds @ 95%

8 Thrusters – 135/95

10 Bar Facing Burpees

20 sec AB Sprint

Rest 6 mins b/w rounds

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Tabata Weighted Plank

-rest 1 min-

Tabata BB Hip Thrusts – 95/65