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Yankee CrossFit – CrossFit

 

Fitness/Performance

3 sets

X-Band Walks – 2ft forward/ back

Lateral Step-ups – 6-8/ leg – controlled ROM

Cossack Goblet Squats – 10 reps (5/side)

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Back Squat

1 rep @ 90%, rest 2 mins, 5 reps @ 70%

X 3 sets

*Build in weights on the singles each set if you can, keep the set of 5 @ the same weight

**Rest as needed b/w sets

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Air Bike

1 min for Max Calories

rest 5 mins

X 2 sets

*Score each set

 

Competition 

Snatch warm-up X 3 sets

Snatch Lift-off + No Contact Muscle Snatch + Heaving Snatch Balance – 3 reps of each, building

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1. Hi Hang Power Snatch + Hi Hang Snatch (1+2) – Every 2 mins – build to a tough set

2. Snatch Balance + Overhead Squat (1+1) – Build to a tough set

3. Back Squat – 1 rep @ 95%, rest 2 mins, 4 reps @ 80%

X 3 sets – try to build on singles Only

Rest at least 5 mins b/w sets 

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4 Rounds for Time 

Run 800/600/400/200 meter

25 GHD Sit-ups

8-6-4-2 Power Snatch – 135/95 – 155/105 – 175/115 – 195/125

-rest 10 mins-

Air Bike 

1 min Max Cals

Rest 5 mins

S 2 sets

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Iron Scap