Friday 1/11/19

Yankee CrossFit

Fitness

1. Single arm KB Complex – EMOM X 10 mins – 6 SA KB Swings + 6 Push Press + 50 ft OH Walk
**alternate arms each min, 5 sets on each arm

Performance

1. Hang Snatch – 5-4-3-2-1 Reps – Every 2 mins – Try to build in weight each set

+

EMOM X 15 mins

a. 15/12 Cal Row or 12/9 Cal AB

b. 10 DB Box Step-overs – 24/20 – 50/35# each hand

c. 3 Devils Press

 

Competition 

Warm-up X 3 sets

Cossack Squats – 10 reps (stay low through the middle)

DB Squat Press – 10 reps/ arm

Banded Hip Thrusts – 15 reps (put band around legs)

+

1. Muscle Snatch + Snatch Balance (2+2) – EMOM X 5 mins – moderate load, focus on bar path and speed.

2. Hang Snatch – 5-4-3-2-1 Reps – Every 2:30 X 5 sets – Build to a Heavy Set

3. Back Squat – 4-5 Singles @ 90%+. For each single, do a walkout with 20-30# more than the weight you are going to squat, and hold it on your back for 10-15 sec. Then rest about 60 sec before your rep.

+

EMOM X 30 mins

a. 15/12 Cal Row / 12/9 Cal AB – alternate rounds

b. 10 DB Box Step-overs – 24/20″ – 50/35 each hand

c. 3 Devils Press / 1-6 Muscle-ups – alternate each round

+

Iron Scap