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Friday 10/4/19

Yankee CrossFit

 

Fitness/Performance

1. Back Squat

4 reps X 5 sets – building to a tough set, but not to failure

+

AMRAP 12 mins

50ft DB FR Walking Lunges – 50/35 each hand

16TTB / BMU

8 DB Power Cleans – 50/35

*first 2 rounds are TTB, 2nd 2 rounds are BMU (sub CTB)

 

Competition

Snatch Warm-up X 5 sets w/ empty bar

No Contact Muscle Snatch + Hang Power Snatch + Snatch Balance + OHS – 3 reps of each

+

1. 20 Min Clock 

Power Snatch + Snatch (1+1) – EMOM X 10 mins – technique focused

-then-

Snatch – Heavy single in remaining time

2. Back Squat – 4 reps X 5 sets – build to a tough set (RPE 8-9)

+

AMRAP 12 min

50ft FR Walking Lunges – 50/35 each hand

16 TTB / 16 BMU

8 DB Power Cleans – 50/35

-rest 3 mins-

AB

20 sec hard : 4 sec recovery

X 6 sets

+

3 Sets

Weighted Sorenson Holds – 60 sec

Star Side Plank + Rotation – 10/ side

Incline bench Dragon Flags – 4-8 reps – slow neg