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Wednesday 3/13/19

Yankee CrossFit

 

Fitness/Performance

1. Every 3 mins X 5 sets

5 Bench Press

5 Bent-over BB Rows

**Build in weight or work across, its up to you. Should be working sets

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AMRAP 8 mins

4 BMU / 8 CTB / 8 Pull-ups

8 alt DB Snatches – 50/35

16 Air Squats

-Rest 2 mins-

50 Wall Balls – for Time

 

Competition

Gymnastics X 3 sets

10 Hollow to Arch Rolls (5/side)

5 Ring Swings + Tough Quality Set of Kipping M-ups

Strict CTB + Strict TTB – 5+5 (scaled as needed)

MB Push-ups (hands on the side of ball, squeeze pecs) – 5-10 reps + 20 sec hold

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1. Bench Press – Build to a Heavy set of 3 in 12 mins. Then 3 X 3 @ 90% of that

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AMRAP 6 mins @ 80% (quality focused)

4 BMU

8 Ring Dips

12 alternating Pistols

-rest 2 mins- 

AMRAP 6 mins

12 alt DB Squat Snatch – 50/35

9 CTB Pull-ups

-rest 2 mins-

AMRAP 6 mins

12/9 Cal AB

6 Thrusters – 135/95

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Iron Scap