fbpx

Tuesday 9/17/19

Yankee CrossFit

 

Fitness

3-4 Sets (16 min Cap)

6 DB Hang Power Cleans, rest :15

5 Strict Pull-ups (banded if needed), rest :15

10 KB Sumo DL High Pull, rest :15

5 SA DB Bent over Rows – heavy

rest 2:00 b/w sets

Performance

3-4 Sets (16 min Cap)

3 Power Cleans @ 80%, rest :15

3-5 Ring Pull-ups (pause @ top), rest :15

1-2 Rope Climbs, rest :15

5 Heavy SA DB Rows/ arm

Rest 2:00 b/w sets

+

EMOM X 12 mins

a. Air Bike – 45 sec @ 85%

b. Burpee M-ups/ Burpee Pull-ups – 45 sec

c. 10-15 GHD Sit-ups

 

Competition 

3 Rounds

Inchworms (w/ 3 sec hold @ top) – 5 reps

SL RDL – 10/ leg – light-mod

Squat Jumps – 10 reps

+

1. Clean Pull + Hang Power Clean + Hang Clean (1+1+1) – Every 90 sec X 7 sets – building, but focus on smooth BB Cycling and quality reps

2. Clean Grip RDL – 10 reps @ 3131 tempo X 3 sets – focus on keeping upper back tight, and pushing ROM

3. 3 Giant Sets:

a. SA DB Rows – 6-8 reps – Heavy

b. CTB Lat Pull-downs – 8-10 reps (w/ 1 sec hold @ chest)

c. Bent-over DB Reverse Flys – 12-15 reps

+

3 Rounds for Time 

20 Power Cleans – 135/95

15 Bar facing Burpees

10 Bar M-ups

-rest 3 mins-

1K Row for Time