Wednesday 1/2/19

Yankee CrossFit

 

Fitness

1. EMOM X 10 mins

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

b. Incline Bench DB Seal Rows – 10 reps

Performance

1. Clean Pull + Hang Clean (from 3 sec pause @ knee) (1+1)

Every 90 sec X 7 sets – aim to work @ 70-80% of Hang Clean Across

+

3 Rounds for Time

12 Front Rack Alternating Lunges – 135/95

36 Double unders

6 Bar M-ups (sub 12 CTB Pull-ups)

 

Competition 

1 set

Lateral Leg Swings 15/leg

Alternating Groiners – 20/ leg (front shin vertical, in place)

Samson Stretch – accumulate 1 min/ side

+

RDL – 10 reps X 3 sets @ moderate weight, but increase each set so last one is tough

-then-

Sumo Deadlift – 35 reps X 1 set @ heaviest weight from RDL’s. Neg should be slower than the way up, rest as needed but get it done

+

1. Muscle Clean + Clean Pull-under (2+2) X 3 Sets – focus on close bar path and smooth catch

2. Clean Pull + Hang Clean (from 3 sec pause @ knee) (1+2) – Every 90 sec X 6 sets  working 70-80% of hang clean

3. Pendlay Rows – 6 reps X 4 sets

+

Every 4 mins X 4 sets 

8 Front Rack Walking Lunges – build as heavy as you can

10 Box Jump-overs – 30/24

BMU – tough UB Set

-rest 4 mins-

Assault Bike 

20 sec Hard : 40 sec EZ X 5 sets

-right into-

5 mins for Max Cals