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Wednesday 9/11/19

Yankee CrossFit

 

Fitness/Performance

1. Bench Press

3 reps @ 21X1 tempo – Every 2 mins X 7 sets

**keep reps controlled and fast

***Focus on Bar Speed on the way up

+

5 Rounds for Time

Run 200 meters

10 Burpee Box Jump-overs

-rest exactly 1 min b/w rounds-

 

Competition 

3 Rounds

Thoracic Rotation – 5/arm

Yoga Push-up – 5 reps

PVC Pass Throughs – 10 reps

+

1. SA OH Carry – 100m/arm X 2 sets – build each set

2. Banded Bench Press – 3 reps – every 90 sec X 10 sets. Use light bands and about 55%, and focus on bar speed

+

3 sets 

DB Incline Bench Press – 8-10 reps, rest 60 sec

Weighted Strict Dips – 4-6 reps, rest 60 sec

Strict Ring M-ups – tough quality set (use ring thing if needed)

Rest 2 mins b/w sets 

+

10 Rounds for Time 

Run 200 meters

10 Box Facing Burpee Box-Jump-overs – 24/20

Rest 1 min b/w rounds 

+

Iron Scap

 

Weightlifting Class 

1. Snatch (w/ pause @ 2″ and knee) + Snatch (1+1) – drop and reset b/w reps – Every 2 min X 3 sets @ 55-70%

2. Snatch (w/ pause @ knee) – 1 rep – Every 90 sec X 5 – to a heavy set

3. Clean + Front Squat + Split jerk (1+2+2) – Build to a heavy set in 20 mins

4. Clean Pulls – 3 reps X 3 sets @ 90%+