Tuesday 1/8/19

Yankee CrossFit

 

Fitness

1. Push-press – 5 reps – every 2:30 X 5 sets

Performance

1. Push-press + Push Jerk (2+3) – Every 2:30 X 5 sets

+

AMRAP 10 min

15 Thrusters – 75/55 (sub 25/15# DB’s)

50 Double Unders

 

Competition 

Warm-up X 2 sets

PVC Pass-throughs – 5 reps each from standing, squat, and prone

2 arm KB OH Hold – 30 sec (moderate weight)

2 arm Farmers Carry – 60 meters

+

Single Arm Farmers Carry – 50m/ arm X 2 sets – building, then

100m Max 1-arm Farmers Carry/ side

+

1. Push-press + Push Jerk (2+3) – Every 2:30 X 5 sets – build to s heavy set

+

AMRAP 10 

5 Bench Press – Bodyweight / 3/4 BW

2/1 Legless Rope Climbs

50 ft Handstand Walk

-rest 5 mins-

AMRAP 10 mins

15 Thrusters – 75/55

50 Double unders

-rest 5 mins-

AMRAP 10 mins

12/9 Cal AB

12 Kipping HSPU