fbpx

Saturday 9/14/19

Yankee CrossFit

 

Fitness

1. EMOM X 10 mins – alt

a. SA Suitcase DL – 10/arm

b. DB Skull Crushers (from bridge) – 12-15 reps

Performance

1. EMOM X 10 mins

a. Squat Cleans – 5-4-3-2-1 reps – build each set (can drop and reset or TnG)

b. Strict HSPU – 5-10 reps

+

3 Rounds for Time

400m Run

25 Wall Balls – 20/14

10 Deadlifts – 275/185

 

Competition 

3 Sets 

Ring Swings + Kipping ring Rows – 5+5

Wall Facing HSPU + HS Hold – 5-7 + 30 sec – hold perfect shape

Pistols – 6/leg – controlled neg

Strict TTB – 5-7 reps – controlled neg

+

Every 4 mins X 5 sets

5-4-3-2-1 Squat Cleans – build from 225/155 – drop and reset b/w reps

15 Bar Facing Buurpees

10 Strict HSPU

+

3 Rounds for Time

30 Wall Balls – 20/14

50ft HSW

10 DL – 315/205

+

Teams of 2:

200/150 Cal AB for Time

**Partner resting must hold SB in Bearhug. Alternate whenever