Friday 1/4/19

Yankee CrossFit

 

Fitness

1. EMOM X 10 mins – alternate

a. KB Goblet Squat – 5 reps @ 3311 tempo

b. DB Z-press – 8-10 reps

+

AMRAP 16 mins

30 KB SDLHP – 70/53

30 Burpees

20 KB SDLHP

20 Burpees

10 KB SDLHP

10 Burpees

AMRAP Cal AB in remaining time

Performance

1. EMOM X 10 mins

Snatch Pull + Hang Snatch (from 3 sec pause @ knee) (1+1) – aim to work 70-80% of hang snatch across

+

AMRAP 16 mins

30 Snatch – 115/75 (power or squat)

30 Lateral Burpees over the Bar

20 Snatch – 135/95

20 Burpees

10 Snatch – 155/105

10 Burpees

AMRAP Snatches @ 175/115 in remaining time

** Score is Total Snatches @ last bar. Scale weights accordingly, but try to go up each set.

 

Competition 

Warm-up

Push-up Shoulder Tap – 10 reps (2 sec hold on each shoulder)

Standing Pass Through with PVC X 10 reps

+

1 arm OH Carry X 50 meters/ arm X 2 sets – start light and try to increase on rd 2

-rest at least 2 mins after set 2, then-

1 arm OH Carry – 100 m max each arm

+

1. Snatch Grip Sotts Press – 5 reps X 3 sets. Hold lock-out for 2 sec each rep

2. Snatch Balance Waves – 3-2-1 X 2 sets. Rest about 2 mins b/w sets, try to increase loads for 2nd wave.

3. Back Squat Waves – 3-2-1 X 3 sets. First set of 3 is @ 80% 1RM. Goal is it increase for each set, and start each wave a little heavier than the last. Rest 3-5 mins b/w sets.

+

AMRAP 16 mins

30 Snatch (power or squat for all sets) – 135/95

30 Bar facing Burpees

20 Snatch – 165/115

20 BFB

10 Snatch – 205/135

10 BFB

AMRAP Snatch – 225/155 in remains time

**score is total reps completed, scale weights as needed, but last set should be tough

+

Core Work X 3 sets 

Reverse Hypers – 12-15 reps

GHD Sit-ups – 15-20 reps

Side Plank + Leg Lifts – 10-15/ side