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Saturday 4/13/19

Yankee CrossFit

 

Fitness/Performance

1. Bench Press

Build to an 8RM in 15 mins

+

AMRAP 20 mins

Run 400 meters

1 Round of Strict Cindy

(Cindy is 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats)

 

Competition

2 Sets 

Banded Glute Walks – (front to back on round 1, side to side round 2)

DeadBugs – 10/side

Cossack Squats – 20 reps (10/side)

+

1. Back Squats 

Set 1 – 3 reps @ 83%, rest 2 mins, 10 reps @ 63%

Set 2 – Go up from set 1 if you can

Set 3 – Go up from set 2 if you can

2. Strict Press – 10RM (attempt heavier than last week). Then 2 drop sets @ 90%.

3. RDL’s (from 2″ deficit) – 8 reps X 3 sets – building

+

20 min Clock 

AMRAP 8 mins

8 Ring M-ups

12 Snatch – 115/75

-rest 2 mins-

10 min AMRAP 

15 Cal Row

12 Shoulder to OH – 115/75

9 Box Jump-overs – 24/20