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Saturday 4/6/19

Yankee CrossFit

Fitness/Performance

1. Bench Press

Build to and 8RM in 15 mins

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In teams of 2:

AMRAP 15 mins

Run 200 meters (together)

20 DB Box Step-overs – 50/35 each hand (1 works @ a time)

10 Synchro Burpees (must meet at the bottom together)

 

Competition 

12 mins for Quality

3 Ring Swings + 3 Kipping Ring Rows

12 alternating Pistols

3 Strict CTB (w/ hold @ top)

30ft HSW

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1. Back Squat Waves 

Set 1 – 3 reps @ 80%, 60% X 10 reps

Set 2 – try to add 10# to each set

Set 3 – try to add 10#

2. Strict Press – 10RM. Then 2 X 10 @ 90%

3. Deficit RDL’s (from 2″) – 8 reps X 3 sets, building to a tough set. Use light bands if you can.

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Hand over Hand rope Pulls – 200ft, rest 2 mins X 3 sets
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3-4 sets 
100 ft Reverse Sled Drag – tough weight, but no stops
100ft sled Sprint – tough but should be able to run to start
Rest 3-4 mins b/w sets