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Wednesday 3/6/19

Yankee CrossFit

Fitness/Performance

EMOM X 10 mins

a. 5 DB Power Cleans + 25ft FR Walking Lunges

b. 3 Strict Pull-ups + 5-7 CTB (scale as needed)

-Rest 2 mins-

EMOM X 8 mins

a. 50-100ft SB Carry (bearhug) – sub MB if needed

b. Handstand Push-ups – 6-12 reps (sub Push-ups)

Rest 2 mins

AMRAP 6 mins

12 DB Power Snatches – 50/35

6 Burpees over the DB

 

Competition 

Gymnastics X 3 sets 

5 Inchworm + Push-up

5 Ring Swings + 2-5 Kipping M-ups + 2-5 Kipping Dips

10-15 Arch-ups

15-30 sec L-sit – on P-bars

+

EMOM X 8 mins

a. 10 Bench Press @ 135/95 (heavier if you can UB) + 20 Double Unders

b. 50ft Handstand Walk

-rest 2 mins-

EMOM X 8 mins

a.  AB – 15/12 Cals

b. 30 sec SB Hold (bearhug) – 150/100

-rest 2 mins-

Every 2 mins X 4 sets 

Row 250/200 meters + 6-12 Ring Dips

-rest 2 mins-

AMRAP 4 mins 

4 Power Snatch – 115/75

8 BFB Burpees

+

Iron Scap