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Monday 4/8/19

Yankee CrossFit – Shout out to stud athlete Pete Dang, and Coach Michelle and Bam for throwing down today at the New Haven Open USAWeightlfting meet. They all walked away with some hardware!

 

Fitness/Performance

Warm-up

2 Sets

Banded Glute Walks – 20 steps forward/ back

Single Leg Hip Thrusts – 10-12/leg w/ hold at top

1. Back Squat

Build to an 8RM in 15 mins. Aim to go heavier than last week.

+

5 Rounds

In 90 sec

50ft SA DB OH Walking Lunges – 50/35

AMRAP Burpees in the remaining time

Rest 90 sec b/w Rounds

 

Competition 

2 Sets

Banded Glute Walks – 20 steps forward/ back

Single Leg Hip Thrusts – 10-12/leg w/ hold at top

Single Arm Inverted KB Press – 6-8/arm

+

1. Clean and Jerk (off blocks @ knee) 

Doubles @ 75% X 3 sets, 80% X 2 sets

Singles @ 85% X 2, 88% X 1

2. No Hook Power Clean (from blocks) – 3RM – up from last week

3. Back Squat – 5RM (1st 2 reps paused). Then 2 sets @ 85% (last set is 5+)

4. Giant Set X 4 sets 

A. Clean Pulls (from 2″ deficit) – 3 reps @ 90% + (add light bands if you can)

B. BB Hip Thrusts – 8 reps

C. Weighted Planks – 30 sec – heavy

+ (separate Session if you can)

AB 

10 sec Sprint (all out), rest 2:30 walking around

X 5 sets, rest 5 mins

X 2 (10 total sets)