fbpx

Yankee CrossFit – CrossFit

 

Fitness/Performance

1. Back Squat

5 reps – Every 3 mins X 5 sets – Across

*aim to work at about 70%, keep reps solid and fast

+

AMRAP 16 mins

60 Double unders

30 alternating DB Hang Clean and Jerk – 50/35

10 CTB Pull-ups / 5 Bar M-ups

 

Competition

1. 20 mins Clock 

Power Snatch + Snatch (1+1) – TnG – EMOM X 10 mins – building from 135/95.

-then, in the remaining time-

Build to a Heavy Single Snatch

2. Back Squat

1 rep @ 95%, rest 2 mins, 3 reps @ 85%

X 3 sets, rest as needed b/w sets 

Try to Build on the Singles each set 

+

AMRAP 16 mins 

90 Double unders

30 alternating DB Squat Snatch – 50/35

10 Strict Pull-ups

90 DU’s

30 alternating DB Hang Clean + Jerk – 30/35

10 BMU

+

3 Sets

Good Mornings – 8 reps

RFE Split Squats – 6/leg – tough but fast

Star Side Plank + Leg Lift – 10-12/ side