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Friday 4/12/19

Yankee CrossFit

 

Fitness

1. EMOM X 10 mins – alt

a. DB Split Squats – 8/ leg (hold DBs at side)

b. Banded Reverse Flys – 12-15 reps

Performance

1. Hang Clean + Split Jerk

(1+1) – EMOM X 10 mins – building to a heavy set

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6 Rounds for Time

1 Clean @ 70% (of 1RM Clean) (sub 3 Front Squats for fitness)

3 Burpee Bar M-ups (sub Burpee CTB or Burpee Pull-up)

9 Box Jump-overs – 30/24

 

Competition 

Warm-up X 2-3 sets

1-arm KB Complex – do all 1 arm, then switch

5 Russian Swings + 5 Hang Snatch + 5 Push-press+ 5 Windmills

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1. Muscle Snatch + Snatch Balance (3+3) X 3 sets – building

2. Snatch Pull + Snatch + Hang Snatch (1+1+1) – Build to a Heavy set

3. Clean + Hang Clean + Front Squat + Jerk (1+1+1) – Build to a Heavy Set

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PM Session (if possible) 

AMRAP 20 mins

3 Burpee Muscle-ups

6 Double DB Snatches – 50/35 each hand

12 Box Jump-overs – 30/24

15/12 Cal AB

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Iron Scap