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Monday 3/11/19

Yankee CrossFit

 

Fitness/Performance

1. Push-press

Build to a tough set of 5 in 10 mins

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Every 3 mins X 5 sets

5 Thrusters – 135/95

10 Box Jumps – 30/24

15/12 Cal Row

 

Competition 

**If not Re-doing 19.3

15 mins for Quality

PVC Pass-through – 10 reps (standing, in Squat, Prone)

2-arm KB OH Hold – 30 sec @ light weight

2-arm Farmers Carry – 100 meters @ moderate weight

T Push-up – 10 reps (5/side)

-rest a few mins-

Accumulate 1 min OH hold with 90-100% 1RM strict Press

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1. Push-press – Build to a tough set of 5 in 10 mins

2a. Push Jerk – 3 TnG reps X 4 sets, rest 60 sec  – tough weight

b. T-Bar Rows – 6-8 reps X 4 sets, rest 60 sec  – tough weight

c. Legless Rope Climbs – 1-3 reps X 4 sets, rest 2 mins

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Every 4 mins X 5 sets 

5 Front Squats (from a rack) – Heavy – build if you can

7 Box Jumps – 36/30

14/10 Cal AB

(on last round – Stay on the bike for the remainder of the 4 mins for Max Calories) 

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Iron Scap