Saturday 2/2/19

Yankee CrossFit

 

Fitness/Performance

1. Push-press

5 reps – Every 2 mins X 6 sets – start, moderate and build to a tough set.

+

AMRAP 12 mins

3-6-9-12…Ascending reps

DB Devils Press – 50/35 in each hand

Pull-ups

 

Competition 

3 sets – quality focused, but move through

1-3 Strict M-ups

24 Double Unders

1-2 Legless Rope Climbs

30-60ft HSW

+

1. Snatch – EMOM X 5 @ 80%,85%, and 90%. Rest as needed between EMOMs, goal is consistent reps

2. Snatch Grip Deadlift – 5RM.

+

AMRAP 8 mins

2-4-6-8 Ascending Reps

Devils Press – 50/35 per hand

Bar M-ups

-rest 4 mins-

AMRAP 8 mins

2-4-6-8 Ascending Reps

SB Cleans – 150/100

Deficit HSPU

+

Accessory X 3 sets

Banded Pull-aparts – 15-20 reps

Banded Bicep Curls – 15-20 reps

Hollow Rocks – 15-30 reps