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Yankee CrossFit

 

Fitness

1. 3 Sets – Move through exercises UB

2 KB FR Split Squats – 10 reps (5/leg)

2KB Press – 10 reps

2KB Bent-over Rows – 10 reps

Rest 60-90 sec b/w sets

Performance

1. Snatch Pull + Low Hang Snatch

(1+2) – every 2 mins X 5 sets – build to a Heavy set

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AMRAP 12 min

12 Cal AB

9 DB Box Step-overs – 24/20 (50/35)

6 Devils press – 50/35

 

Competition 

3 Sets

SA Russian KB Swings – 10/arm

SA Suitcase DL – 10/arm

SA KB OHS – 10/arm

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1. Snatch Pull + Low Hang Snatch Pull + Low Hang Snatch – (1+2+2) – Every 2 mins X 5 sets – keep them moderate and fast moving. Focus on hitting strong power position with vertical leg drive each rep

2. Split Jerk – 3 TnG Reps – Every 2 mins X 5 sets – work @ 60%+ – keep reps perfect and fast.

3. Push-Press – 3 X 3 – tough but fast

4. Bottoms up Front Squat Progression – 2 reps X 6 sets, rest about 2:30. Use same weight as last week, make note of pin height.

**after last set, 2KB Squat Hold – accumulate 3:30 in bottom

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2 Mins Work : 2 min Rest

15/12 Cal AB

Then work @

30 DB Box Step-overs – 24/20 (50,35)

30 DB Devils Press

**Workout ends when you finish the devils press. Each round starts again with the bike.

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Weighted Plank – 30 sec Work : 30 sec Rest X 4 sets