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Wednesday 2/6/19

Yankee CrossFit

 

Fitness

1. Every 90 sec X 6 sets

5 DB Front Squat + 5 DB Push Press + 50ft DB OH Walk

Performance

1. Squat Clean Thruster

1 rep – EMOM X 9 sets

Build to a Heavy Single

+

3 Rounds for Time

15 Toes to Bar

50 Double unders

5 Squat Cleans – 185/125 (sub 5 Front Squats or Goblet Squats)

 

Competition 

Warm-up X 1 set 

Lateral Banded Step-overs – 20 reps (as high as possible with no pintching)

Paused Squat Press-outs – 8 reps w/ 10-25# plate

Jump Squats – 5 reps (don’t connect reps, reset between each one)

+

“Bulletproofin”

3 Sets

1-arm Waiters Squat – 8 reps

1-arm Farmers Carry – 60M

Do both on 1 side, then the other

+

5 Rounds For Time 

15 Toes to Bar

50 Double unders

5-4-3-2-1 Squat Cleans – Mens weights – 225-245-265-285-305  Ladies weights – 155-165-175-185-195

(rest 5 mins)

21-15-9 Reps for Time

DB Front Squats – 50/35 each hand

AB Cals (ladies 18-12-6)

(rest 1 min)

50 Handstand Push-ups for time  (open standards)