fbpx

Monday 2/11/19

Yankee CrossFit

Fitness/Performance

1. Back Squat – Every 2:30 X 6 sets

5 reps X 2 sets
3 reps X 2 sets
1 rep X 2 sets – aim for about 90%, not to failure

+

AMRAP 10 mins
10 SA DB Hang Clean and jerks (5/5) – 50/35#
10 Toes to Bar
20 Air Squats

 

Competition

Warm-up X 3 sets – start light and build if you can

2 KB Hang Snatch – 10 reps

25ft 2Kb FR Walking Lunges

25ft Handstand Walk – perfect body positions

3-5 Strict CTB

+

1. 3 Position Snatch (hip, above knee, below knee) – 15 mins to build to a tough set

2. Back Squat – Every 2:30 X 8 sets

5 reps X 2 sets (70-75%)

3 reps X 2 sets (80-85%)

1 rep X 4 set (90%+) – not to failure

+

AMRAP 5 mins

6 alt DB Squat Snatch – 50/35

9 Box Jumps – 36/28″

12 Wall Balls – 30/20

-rest 3 mins-

AMRAP 5 mins

10 SA DB Hang Clean and Jerks (5/5) – 50/35

10 TTB

20 Air Squats

-rest 3 mins-

AMRAP 5 mins

10 Strict HSPU

40 Double Unders

-rest 3 mins-

AMRAP 5 mins 

AB Calories – every 15/12 Cals, stop and do 15 Hollow Rocks