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Tuesday 2/5/19

Yankee CrossFit

 

Fitness + Performance

EMOM X 10 mins

a. Russian KB Swings – 15-20 reps

b. Handstand Push-ups – 5-12 reps (kipping is OK)

+

2 min Work : 1 min Rest (2 mins @ each exercise, rest 1 min between them, score total reps)

DB Box Step-overs – 24/20 (50/35 each hand)

Burpees

Alt DB Power Snatches – 50/35

Muscle-ups (Sub CTB/ Kipping/ Jumping Pull-ups

X 2 Rounds

 

Competition

AM – Rowing Week 3

Row 500 meters, rest 2 mins X 10 sets – aim to hold same paces as last week

 

PM

Warm-up – 10 mins for Quality

Row 250 meters

Supinated Bar Hang – 20 sec

1-Arm Suitcase DL – 10/arm

Push-up Shoulder Tap – 10 reps

-after the 10 mins-

Accumulate 2 mins OH hold with 80% of 1RM Strict Press

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Every 2 mins X 5 sets 

10-8-6-4-2 Deadlifts (start @ 315/205 and try to build each set) + 50ft Handstand Walk

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AMRAP 2 mins : Rest 1

DB Box Step-overs – 24/20 (w/ 50/35)

Burpee Box Jump-overs (box facing)

Alt DB Snatch / 2DB Power Cleans (snatch rd 1, PCs rd 2)

Ring Muscle-ups

X 2 rounds 

Rest 3 mins b/w rounds 

+

Iron Scap