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Tuesday 4/9/19

Yankee CrossFit

Fitness/Performance

1. 3 Sets

A. Strict Press – 5-6 reps – tough weight, rest 60 sec

B. Single Arm DB Rows – 8-10 reps/ arm, rest 2 mins

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AMRAP 16

6 Strict HSPU

12 Deadlifts – 185/125

200 meter Run

 

Competition 

2 sets 

MB Pec Walk – 90 sec

MB Push-ups – 10 reps

SA KB upright Rows – 10/arm

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1. Bench Press – Build to 5RM(w/ 3 sec pause @ chest). Then 2 sets @ 85% (w/ no pauses). Last set is 5+

2. Bent-over Rows – 10 reps X 4 sets (w/ 1 sec pause @ chest each rep)

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3 Sets 

50 Double unders

10 Strict HSPU (add deficit if you can do UB)

10 Burpee Box Step-overs – 24/20 w/ 53/35 each hand

-rest 60 sec-

15/12 Cal Row

5 Strict Pull-ups + 10-15 CTB Pull-ups (UB set)

25 Wall Balls – 20/14

-rest 60 sec- 

50 ft Walking Lunges – 1DB OH/ 1 in FR

2/1 Legless Rope Climbs

Run 200 meters

Rest 4-5 mins b/w sets 

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Iron Scap