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Saturday 10/5/19

Yankee CrossFit

 

Fitness/Performance

1. Every 3 mins X 5 sets

5 Deadlifts + 5-10 Strict HSPU + 25ft HSW / 30sec HS Hold

(Scale is 5-10 Push-ups + 30 sec Plank Hold)

**Build to tough set on DL

+

Teams of 2 – alternate rounds

For Time

Run 200m

1 Rope Climb (sub 15 sec supinated Chin over bar hold)

3 SB Cleans – 150/100

9 Burpees

X 8 rounds (4 each)

 

Competition 

Gymnastics Warm-up

3 sets 

1-5 Strict M-ups

30 sec Wall facing Shoulder Taps – stay hollow

Pistols – 5 reps/ leg @ 2111 tempo

Dead Hang – 30-60 sec

+

1. Clean + Front Squat + 2 Jerks – Build to a tough set in 20 mins (from empty bar)

+

Every 3 mins X 5 sets

5 Deadlifts + 5-10 Strict HSPU + 25-50ft HSW

**Build to a tough set of DL

+

Teams of 2 X 10 rounds – alternate (5 rounds each)

For Time 

Run 200 meters

1 LL rope Climb + 1 w/ legs

5 SB Cleans

10 Burpee Box Jump-overs