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Friday 2/21/20

Yankee CrossFit

 

Fitness

Running Clock WOD

@ 0:00 – EMOM X 10

Strict Press (from Rack) – 1 rep – building to a Heavy Single

-rest 5 min- 

@15:00 Front Squat

1 rep – Every 2:30 X 5 – to a Heavy Single

-rest 5 mins

@ 30:00 – 3 Rounds for Time

12 OH Plate Lunges (45/35)

12 Toes to Bar

15 Box Jump-overs – 24/20

Performance

Running Clock WOD

@0:00 – Snatch (power or squat)

1 rep – EMOM X 10 mins – building to a Heavy Single

-rest 5 mins-

@ 15:00 Front Squat

1 rep – Every 2:30 X 5 sets – to a Heavy Single

-rest 5 mins- 

@30:00 – 3 Rounds for Time

9 Overhead Squats – 115/75 (sub OH Lunges)

12 Toes to Bar

15 Box Jump-overs – 24/20