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Yankee CrossFit

 

Fitness

1. Every 4 mins X 3 sets

SA DB OH Walking Lunges – 25ft/ arm, rest :15

Goblet Squats – 15 reps, rest :15

DB Z-Press – 10 reps

+

AMRAP 15 mins

200m Run

15 Jump Squats

10 Push-ups + 30 sec Plank Hold

Performance

1. Snatch Balance + Overhead Squats @ 33X1

(1+2) – Every 2 mins X 6 sets

+

AMRAP 15 mins

200m Run

15 Overhead Squats – 75/55

10 Lateral Bar Burpees

 

Competition 

3 Sets – building each set

SA KB High Pulls – 10/arm

SA KB Suitcase DL – 10/arm

SA OH Walking Lunges – 25ft/ arm

+

1. Snatch Pull + Low hang Snatch Pull + Low Hang Snatch – (1+1+1) – Every 2 mins X 6 sets – build to a Heavy Set

2. Snatch Pulls – 3 reps X 3 sets @ 90% – focus on tension and Bar Speed

3. Split jerk – 2 TnG Reps – Every 2 mins X 6 sets

4. Bottom Up Front Squats – 2 reps X 6 sets @ 80%

+

For Time 

2 Mins Work : 1 min Rest – until finished

50 Cal AB

40 Squat Clean Thrusters – 50/35 each hand

30 Burpee Box Jump-overs – 24/20 (lateral)

+

3 Sets 

Good Mornings – 8 reps

MB Hamstring Curls – 15-20 reps

MB Plank Roll-outs (stay hollow) – 30 sec