Saturday 2/9/19

Yankee CrossFit

 

Fitness/Performance

1. Front Squat – 3 reps @ 32X1 tempo X 5 sets – build on feel, but make sure to maintain tempo and good ROM

+

AMRAP 9 mins

12 alternating Pistols

9 KB Swings – 70/53

6 Burpees

 

Competition 

1. Power Clean + Hang Clean + Front Squat + Jerk – Every 90 sec X 6 sets – work around 70% (of c+J) across, or build if reps feel good

2. Front Squat – Build to a tough Double.

+

AMRAP 6 mins

9 Thrusters – 95/65

9 Lateral Burpees

-rest 4 mins-

AMRAP 6

16 alternating Pistols

30ft HSW

-rest 4 mins-

AMRAP 6 mins

9 Hang Power Snatch – 96/65

3 BMU