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Monday 10/7/19

Yankee CrossFit

 

Fitness

1. Every 2 mins X 6 sets

a. Front rack Step-ups – 8/leg – same or heavier than last week

b. SA DB High-pulls – 8/arm – same or heavier than last week

Performance

1. Snatch Balance + Overhead Squat

Every 2 mins X 6 sets

(2+2) X 3 sets

(1+1) X 3 sets

+

EMOM X 15 mins

a. AB – 12/9 Cals

b. OHS Squats – 95/65 / Goblet Squats – 10-15 reps

c. 6-10 Burpee Box Jump-overs – 24/20

**Goal is to be repeatable, lowest # from each movement is your score

 

Competition 

3 sets

SA High Pulls – 6/arm @ 10RM weight

Bent-over DB I’s, T’s and Y’s – 10 of each (1 sec @ top)

Cossack Squats – 20 reps (10/ side)

+

1. Snatch Pull (w/ 3 sec neg) + Snatch (1+1) – 70%X2,75%X2,80%X2,85%X1 X 2 waves (go back to 70% and 2 sets of each building back up)

2. Snatch Balance – 2-3 reps – every 2 mins X 6 sets @ 70-80% of heavy set – focus on active drive into the bottom

3. Banded Back Squats – 2 reps – EMOM X 12 sets @ 60%+ light bands

4 a. Back Rack Step-ups – 8/leg X 3 sets

b. Depth Vertical Jumps – 3-5 reps (from 12-20″) – be fast off the floor

+

Session 2 if possible

EMOM X 20 mins 

a. AB – 12/9 Cals

b. 8-10 Burpee Box Jump-overs – 24/20 X 5 sets / OHS – 12-15 reps @ 95/65 X 5 sets