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Tuesday 9/10/19

Yankee CrossFit

Fitness

1. Front Squat

3 reps @ 21X1 tempo – every 90 sec X 5 sets – work around 60-70%

Performance

1. Thruster (from the floor)

5-4-3-2-1 Reps – Every 90 sec X 5 sets – build each set if you can

**Squat Clean Thruster the first rep

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For Time

50 Cal Row

40 TTB (sub AB Mat if needed)

30 Thrusters – 95/65 (sub light DB’s) 

 

Competition 

3 sets

SL RDL – 10/leg (KB in opposite hand)

Banded Pull Downs (straight arms, eye level) – 10 reps (1 sec hold)

Pause Squat Jumps – 10 reps

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1. Clean DL (to power position) + Tall Power Clean + Tall Clean (2+2+2) X 3 sets

2. Clean Pull + Low Hang Clean – (1+3) X 2 sets, (1+2) X 2 sets, (1+1) – to a heavy set

3. Clean Pulls – 3 X 3 @ 95%+

4. Giant Set X 3 sets

a. SA DB Rows – 8-10/ arm

b. CTB Lat Pull-downs – 10-12 (w/ 1 sec pause @ chest)

c. Sled Drag Face Pulls – 12-15 reps

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For Time

50/40 Cal Row

50 CTB Pull-ups

50 Power Clean and jerks – 95/65

-rest 10 mins-

For Time

50/40 Cal Row

50 TTB

50 Thrusters – 95/65

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Iron Scap