Wednesday 12/5/18

Yankee CrossFit

 

Fitness

1. EMOM X 10 mins – alternate

a. Clean Grip RDL – 5 reps (w/ 3 sec neg)

b. KB Goblet Squat – 5 reps @ 32X1 tempo

Performance

1. EMOM X 10 min

Clean Pull + Clean + Front Squat (1+1+1) – Build to a tough set

+

AMRAP 8 mins

2-4-6-8-10… ascending reps

Burpee DB Step-overs – 24/20 (50/35 each hand)

CTB Pull-ups

 

Competition 

1. Clean Pull-unders – 3 reps X 3 sets – technique and speed focused

2. (off blocks @ above knee) Clean Pull + Clean (1+1) – Every 90 sec X 7-10 sets – Build on feel, but focus on active pull under the bar, no crashing.

3. Front Squat – 2 reps – (pause 2 sec in the bottom of the first rep) – Build to a tough set

4. Rack Pulls – 2-3 reps X 3-4 sets – build heavy

+

AMRAP 6 mins

3-6-9-12… ascending reps

DB Hang Squat Cleans – 50/35 each hand

CTB Pull-ups

-rest 4 mins-

AMRAP 6 min

3-6-9-12…

DB Box Step-overs – 24/20 w/ 50/35 each hand

Burpees

-rest 4 min-

AMRAP 6 mins

8 DB Front Rack Lunges

8 DB Push Jerk

8 Cal AB

+

Optional Accessory X 2-3 sets 

Back Rack Step-ups – 8-10/ leg @ 20/16″

BB Hip Extensions (on GHD) – 8-15 reps (keep back in extension, bar on upper back)

Plate Rotations – stack 6 plates on a box X 2-3 sets each side https://www.facebook.com/search/top/?q=the%20crossfit%20games%20jen%20dieter&epa=SEARCH_BOX