fbpx

Saturday 9/7/19

Yankee CrossFit

 

Fitness

1. 4 Sets – quality focused

DB Clean and Press – 10-12 reps

BB Back Rack Step-ups – 10 reps (alternating)

Rest 60 sec b/w Rounds

Performance

1. Clean and Jerk

1 Rep – EMOM X 10 sets

*Build from 60% to a Heavy Set

+

AMRAP 16 mins

6 Deadlifts – 275/185

12 Box Jump-overs – 24/20

6 Handstand Push-ups (sub DB Z-press)

 

Competition 

3 Sets 

Scap Pull-ups + Dead Hang – 10 + 30 sec

Wall Facing Shoulder Taps/ Shifts – 20-30 sec

2KB Cossack Squats – 12 reps (6/side) – not too heavy

+

WZA Qualifers 5+6

In 15 mins:

21-15-9 Reps for Time

Thrusters – 95/65

Row – Calories

Burpees over the Erg

-in the remains Time-

1 RM Clean and Jerk

+

Every 2 mins X 10 sets (alternating, 5 of each)

a. Deadlifts -3-5 Reps – building on feel

b. Bench Press – 3-5 reps – building on feel

+

3 Sets 

Bent-over Banded Reverse Flys – 15-20 reps

DB Skull Crushers – 12-reps