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Wednesday 10/9/17

Yankee CrossFit

Fitness/Performance

1. Front Squat

5 reps @ 32X1 tempo – Build to a tough set in 15 mins

*focus on holding tempo and perfect positions

+

AMRAP 12 mins

6 alternating Lunges (3/leg) – 135/95

9 Toes to Bar

12 Box Jumps – 30/24 (full hip ext @ top)

 

Competition 

3 Sets

Lateral Step-ups – 8/ leg

Dead Hang – 60 sec

SA OH Carry – 150ft/ arm

+

1. Clean Pull + Clean (1+1) – (70% X 2 sets, 75% X 2 sets, 80% X 2 sets, 85% X 1 set) X 2 waves – after the reps @ 85%, go back down and do them all again.

2. Split Jerk – Doubles @ 70X 2 sets,75% X2,80%X2

Singles @ 85% X 2 sets

3. Front Squat – 5 reps (w/ 1 sec pause in bottom) X 3 sets – to a tough set

+

3 Sets – move through

SA DB Rows – 8-10/ arm

2KB Wall Sit – 60 sec

Weighted Plank – 30-45 sec – heavy

rest 2 mins b/w sets

+

AB 

1 min @ 90% effort, rest 5 mins – ez pedal or walking around during rest

X 4 sets 

 

Weightlifting Class 

1. Power Snatch (w/ pause @ 2″) + OHS (1+1) X 2 reps X 3 sets – building

2. Snatch – Doubles @ 70% X 2,75%,80%

Singles @ 85% X 2, 90% X 1-2 sets

3. Clean and Jerk (2+1) @ 70 X 2, 75,80%

(1+1) @ 85%+ X 2-3 on feel