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Saturday 3/9/19

Yankee CrossFit

 

Fitness/Performance

1. Every 3 mins X 5 sets

Deadlift – 3 reps (not Tng) @ 80% across

**After each set, do 15 Floor Bridges

+

AMRAP 16 mins

4 Strict Pull-ups

8 Power Cleans – 135/95 (sub KB SDLHP)

12 Burpees

 

Competition

Gymnastics X 3 sets

Ring Swings – 7 reps

Strict CTB Pull-ups (hold top for 1 sec) – 3-5 reps

Pistols – 5/leg @ 3111 tempo

Strict M-ups – 1-5 reps (w/ slow neg)

+

1. Snatch (w/ 3 sec Pause @ knee) – 2 reps – Every 2 min X 6 sets @ 70-80%.

2. Superset X 3 sets:

A. Snatch Grip DL – 3 reps X 3 sets – Heavy

B. BB Hip Thrusts – 8-12 reps X 3 sets – Heavy

+

In Teams of 2: 1 Works @ a time

50 GHD Sit-ups (each)

50 M-ups

50 Cal AB

50 Strict Pull-ups

50 Bar Facing Burpees

50 Power Cleans – 155/105

+

3 Sets 

Banded Face Pulls – 15-20

Banded Rows – 15-20 reps

Banded Palloff Presses- 10/ side