fbpx

Saturday 1/12/19

Yankee CrossFit

 

Fitness/Performance

AMRAP 8 mins – skill focused 

2 M-ups (sub 2 strict Pull-ups, bands are OK)

4 Handstand Push-ups (sub box)

8 alternating Pistols (scale as needed)

+ (rest as needed)

30-20-10 reps for time

Wall Balls – 20/14

Burpees (sub 20/15/10 if needed)

 

Competition 

AMRAP 10 mins – quality focused

2/1 Strict M-ups (a # u can do UB)

5 Strict HSPU

10 alternating Pistols

+

1. Hang Clean + Jerk (1+1) – Every 2 mins X 5-6 sets – Build to a Max set

2. Clean Pulls – 2 reps X 3 sets @ 100-105%.

+

Partner WOD – 1 works @ a time on SB

100 Double Unders (each)

10 SB Cleans – 150/100

40 Synchro CTB Pull-ups

50 ft HSW – both complete it, but can work independently

10 SB Cleans

30 Synchro TTB

50 ft HSW

10 SB Cleans

20 Synchro BMU

50ft HSW

100 Dubs (each)