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Tuesday 10/8/19

Yankee CrossFit

 

Fitness/Performance

1. Bench Press

2 reps X 6 sets @ about 85% Across – rest as needed b/w sets

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3 Rounds for Time

10 DB Push-press – 50/35

400m Run

15 Push-ups

60 Double Unders

 

Competition

3 Sets

Thoracic Extensions – 10 reps on roller

Ring Swings – 7-10 reps – stay tight

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1. Bench Press – 2 reps X 4 sets @ 85%

-after last set, rest 3 mins, then-

2 reps – EMOM X 10 mins @ 55%+ Light bands

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EMOM X 10 mins

Strict M-up + Strict Dip – (1+1), (2+2), or (3+3) – goal is to hold the entire 10 mins

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3 Rounds – be consistent 

50 Dubs

5/3 m-ups

15 Cal Row

20/15 Push-ups

50 Dubs

-rest 2 mins-

15 Thrusters – 75/55

400m Run

50ft HSW

Rest 4 mins b/w Rounds 

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Iron Scap