Monday 2/4/19

Yankee CrossFit

 

Fitness/Performance

The CrossFit Total – You have 3 attempts to hit a max lift @ each weight.

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

+

Optional Conditioning (mandatory for Challenge Participants)

Max Effort 1000m Row

 

Competition 

Warm-up 

3 Rounds

Row 250

50ft Slow Bear Crawl

35 Double Unders – relaxed

25-50ft HSW

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With a Running Clock:

Power Snatch – 3 TnG Reps – EMOM X 7 mins – build from 135/95

-rest 3 mins-

Squat Clean Thruster – 1 rep (do 3 bar facing burpees before each lift)- EMOM X 7 mins – build on feel

-rest 3 mins-

Back Squat – 1 Rep – EMOM – to a Heavy single

+

5 Rounds – get faster each round, pace accordingly

15/12 Cal AB

25ft OH Walking Lunges – 115/75

12 Box Jumps – 30/24

25ft OH WL

9 Power Cleans – 115/75

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2-3 sets

Bird Dogs – 10/ side

Dead Bugs – 10/side