fbpx

Saturday 10/12/19

Yankee CrossFit

 

Fitness

1. 4 Sets – for Quality

SA DB press – 8/arm – building to a tough set

2KB Russian Swings – 10 reps

2KB Front Squat – 10 reps

Rest 60 sec b/w sets

**goal is to do the Swings into FS in one set

Performance

1. Clean + Front Squat + Jerk

15 mins to a Heavy Set from empty bar

+

For Time 

Teams of 2 – alternating rounds

1 Rope Climb (sub 3 Chin-ups)

3 Power Cleans – tough weight (sub 9 KB Swings – heavy)

9 DB Box Step-overs – 50/35 – 24/20

200m Run

X 8 Rounds (4 each)

 

Competition 

3 Sets

20 sec Dead Hang + 5 Scap Pull-ups + 3-5 Strict CTB

Wall facing HSPU – 3-7 reps + 15 sec hold on last rep

Arch-ups – 10 reps

Handstand Walk – 50ft for quality

+

1. Clean + Front Squat + Jerk (1+1+1) – Build to a tough set in 20 mins.

2. Clean Pulls – 3 reps X 3 sets @ 90%+

+

Partner WOD – alternate rounds

2 rope Climbs (first legless)

3 Power Cleans – 225/155

9 DB Box Step-overs – 50/35 – 24/20″

200m Run

X 10 rounds (5 each) 

-rest 10 mins-

150/120 Cal AB for Time

*Partner B holds SB in Bearhug