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Wednesday 4/10/19

Yankee CrossFit

 

Fitness

1. EMOM X 10 mins – alternate

a. Snatch Grip RDL – 6-8 reps

b. 2 KB OH Walk – 50ft – tough weight

+

3 Rounds for Time

15 Russian KB Swings – 53/35

15 Cal Row

15 Wall Balls – 20/14

Performance

1. Snatch Pull + Power Snatch + OHS

(1+1+1) – EMOM X 10 mins – start around 55% and build on feel

+

3 Rounds for Time

10 Overhead Squats – 115/75

15 Cal Row

20 Wall Balls – 20/14 

 

Competition 

Snatch Warm-up X 3 sets – start empty bar and build

Hang Snatch Pull (w/ pause in extension) + Hang Muscle Snatch + Drop Snatch + SG Sotts Press – 3 of each

+

1. Snatch (off blocks @ knee) 

Triples @ 70% X 2, 75%X 2 sets

Doubles @ 80% X 2 sets

Singles @ 85% X 2, 88% X 1

2. Snatch (off high blocks @power position) – 3RM. Start around 60%, and try to go up from last week

3. Snatch Grip DL (w/ pause @ mid shin on first 2 reps) – Build to a 5RM holding good positions. Then 2 sets @ 90% (no pauses)

4. Front Squat – 3RM @ 5545 tempo. Go a little heavier than last week

+

Session 2 if you can

AB – 10 sec Sprint (all out),

rest 2:30 X 6 sets

Rest 5:00

X 2 (12 sets total)