Friday 12/7/18

Yankee CrossFit

 

Fitness and Performance

1. Back Squat – Every 2:30 X 6 sets

First 2 sets – 5 reps

Next 2 sets – 3 Reps

Last 2 sets – 1 rep

Goal is to build in weight each set

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EMOM X 16 mins (4 rounds)

a. Wall Balls – 10-20 reps

b. Toes to bar – 10-20 reps

c. AB / Row – 20 sec Sprint – score calories

d. Rest

 

Competition 

2 sets

Banded Hip Thrusts – 15-20 reps

Side Plank + Leg Lifts – 12-15/ side

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Snatch Warm-up X 3 sets 

Tall Snatch + Snatch Grip Sotts Press + Squat Jumps (w/ BB on back) (3+3+3) – Build on feel

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1. Snatch Pull + Low Hang Snatch (1+1) – Every 90 sec X 7-10 sets – Building to a Heavy Set

2. Back Squat Waves – (5-3-1) X 3 sets – Lift every 3 mins.

0:00, 9:00, 18:00 – 5 reps (start around 70%, goal is heavier each set)

3:00, 12:00, 21:00 – 3 reps

6:00, 15:00, 24:00 – 1 rep

**Goal is to build heavier each set

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EMOM X 24 mins – goal is to be repeatable, so choose #’s/ pace accordingly

a. Wall Balls – 15-20 reps @ 30/20# (doesn’t have to be UB)

b. Toes to Bar – 15 reps

c. Row – Max Calories

d. Rest

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Iron Scap