Tuesday 12/4/18

Yankee CrossFit

 

Fitness/Performance

1. EMOM X 15 mins

a. Bench Press – 5-6 reps

b. Bent-over BB Rows – 5-6 reps

c. Rest

**Build as you go, but all should be working sets

+

4 Rounds – goal is hard, consistent efforts

25/20 Cal Row

50 Double unders (sub 25 lateral hops over a BB)

Rest 2 mins b/w rounds

 

Competition 

Warm-up X 2 sets 

Incline Bench I’s, T’s and Y’s X 10 reps of each (1 sec hold at the top each rep)

Plate OH Walking Lunges – 10 steps – 45/35# plate – focus on perfect lock-out

Wall Facing Handstand Hold – 30-45 sec (focus on active tight positions)

+

1. BtN Split Jerk + Split Jerk (1+1) – Every 90 sec X 5-7 sets – work 60-80%, but focus on active drive under the bar and landing with weight balanced over center.

+

EMOM X 15 mins

a. Bench Press – 5-6 tough reps

b. Bent-over BB Rows – 5-6 tough reps

c. Rest

+

6 Sets 

AB 30/20 Cals

60 Double Unders

-rest 10 sec-

Strict HSPU – AMRAP UB set (not to failure, save 1-2 in the tank)

Rest 3 mins b/w rounds 

+

3 sets 

Banded Face Pulls – 15-20 reps

Banded Tricep Extensions – 15-20 reps