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Tuesday 3/12/19

Yankee CrossFit

Fitness

1. Clean Grip RDL – 5 reps @ 31X1 tempo – Every 2 mins X 5 sets

**After each set do 5 pause squat jumps – as high as possible

Performance

1. Clean (w/ 3 sec pause @ knee) + Clean (1+1) – Every 2 mins X 5 sets
Aim to work @ about 70- 80% across. (Can build a little, but stay within that range)

+

EMOM X 15 mins

a. Deadlifts – 10-15 reps @ 225/155

b. Push-ups – 10-20 reps

c. Double unders – 10-50 reps

 

Competition 

15 mins for Quality 

Side Shuffles – 4 X 10m

Walking Lunge – 20 steps (hold light DB’s)

Alternating Cossack Squats – 10 reps (5/side)

1-arm Waiters Carry – 50m/ arm – light to moderate weight

+

1. Clean (w/ 3 sec pause @ knee) + Clean (1+1) – Every 2 mins X 6 sets @ 70-80%

2. .Clean Pull (from 2″ blocks) – 2 reps X 3 sets @ 90-100%

+

EMOM X 12 mins – alternating

a. 15-12-9-6-3-1 Deadlifts – start @ 225/155 and build each set – don’t force anything

b. Handstand Walk – 50ft (sub Legless Rope climbs if you retested yesterday)

+

EMOM until failure (20 min Cap)

a. Row 15/12 Calories

b. 15 Burpees over the Erg (scale # if needed, goal is at least 10 mins)

+

Accessory X 2-3 

Glute Ham Raises – 8-12 reps, add weight if you can

Russian Twists – 15-20 reps/ side

MB Plank Roll-outs (on forearms, stay hollow) – 30 sec