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Friday 10/11/19

Yankee CrossFit

 

Fitness/Performance

Crossfit Games Open 20.1

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb (sub 2 DB C+J if needed)

10 bar-facing burpees

Time cap: 15 minutes

+

30 sec Work : 30 sec Rest X 9 mins (3 of each)

Hollow Rocks

Sorenson Hold

Handstand Hold

 

Competition 

Snatch Warm-up X 3 sets

Hang Muscle Snatch + Snatch Balance + SG Sotts press + OHS – 3 reps of each

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1. Snatch – 1 rep – EMOM X 5 mins @ 70%, 75%, 80%, 85% – 4 separate EMOM, rest as needed b/w EMOM

2. Back Squat – 4 reps X 5 sets @ 90% of heavy set from last week

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10 Rounds for Time 

8 Ground to OH – 95/65

10 Bar Facing Burpees

+

3 Sets 

Sorenson Hold – 30-45 sec – weighted

Star Side Plank – 20-30 sec/ side

Dragon Flags – 5-10 reps – controlled neg