Saturday 1/5/19

Yankee CrossFit

Fitness/Performance

1. EMOM X 12 mins

a. Handstand Hold / Handstand Walk / Plank Hold w/ feet on box – 30 sec

b. Strict Toes to Bar / Strict Knee to Chest

c. Pistols – 8-12 reps

+

3 Rounds for Time

500 meter Row

30 Wall Balls – 20/14

30 Abmat Sit-ups

 

Competition 

Every 2 mins X 5 sets 

1-3 Strict M-ups + 5 Deficit HSPU

+ (rest 5 mins)

Every 2 mins X 5 sets 

5o ft HSW – add obstacles if 50ft is easy

+

1. Tall Split Jerk – 3 reps X 5 sets (hold the catch for 3 sec)

2. Split Jerk Waves (3-2-1) X 2 sets. Rest as needed b/w sets. Build each set if reps feel good.

3. Clean Deadlift (from 2″ deficit) – Build to a 5RM (holding good positions)

+

For Time

30/24 Cal AB

12 Squat Clean and Jerks – 205/135

24/18 Cal AB

9 SC + Jerks – 225/155

18/12 Cal AB

6 SC+J – 255/165

+

Iron Scap