Monday 1/7/19

Yankee CrossFit

 

Fitness/Performance

Warm-up

2 Sets

Banded X-Walk – 20 steps/ each side

Single Leg Hip Thrusts – 15/leg

+

1. Back Squat – Build to a 5RM (w/ 1 sec pause in the bottom of each rep) in 3 sets. Then 1 set @ 85% for Max reps (no pauses)

+

2 mins Work : 2 mins Rest

15 Burpees over the Bar (scale # if needed)

AMRAP Deadlifts – 225/155

X 3 sets

Score is Total DL

 

Competition 

Row 500 meters @ 2K Pace

-rest 5 mins-

Row 500 meters – for Time

+

1. Snatch Pull + Hang Snatch (from 3 sec pause @ knee) (1+1) – Build to a Heavy set. Then 2 sets @ 90%

2. Snatch Grip RDL – 5 X 5 – keep upper back tight

3. Back Squat (w/ medium bands) – 5  reps (w/ 3 sec neg) X 4 sets – build to a tough set

+

AMRAP 2 mins

15 Bar Facing Burpees

AMRAP Deadlifts – 315/205

Rest 1 min X 3 sets – score total DL

-rest 5 mins after last round

AMRAP 2 mins

20/15 Cal AB

AMRAP Power Cleans – 225/155

Rest 1 min X 3 sets 

+

30 sec Work : 30 sec Rest 

Weighted Plank X 3 sets

Weighted Sorenson X 3 sets