Wednesday 1/9/19

Yankee CrossFit

 

Fitness

1. Hang Clean Pull (from below the knee) – 5 Reps – Every 2 mins X 5 sets –

Performance

1. Hang Power Clean – 5 reps – Every 2 min X 5 sets – build to a tough set

+

4 Rounds for Time

6 Power Cleans – 135/95

12 Pull-ups

18/15 Cal Row

 

Competition 

Warm-up

Straight Leg Row – 250m

Inchworms – 5 reps

Sump Inchworms – 5 reps

Leg Abducted Rocking – 5/ leg

Sciatic Nerve Flossing – 1 min each leg

+

Single Leg BB Deadlifts – 8/ leg X 3 sets – increase weight each set if you

**Bent Knee Hollow Hold – 20 sec after each leg

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1. Hang Muscle Cleans – 5 reps X 3 sets – focus on bar path and active catch

2. Clean Pull + Hang Power Cleans (1+2) – Every 2 mins X 6 sets – build to a tough set

3. Dead Stop Front Squat – Build to a Heavy Single. Hold the top of each rep for 3 sec

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4 Rounds – ascending weight

3 Power Cleans

6 Alt Front Rack Lunges

15 CTB Pull-ups

18/15 Cal Row

Rest 3 mins b/w rounds

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Accessory X 3 sets (optional)

DB Seal Rows – 10-12 reps

Side Plank + Reverse Flys – 10-15/ side