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Monday 6/29/20

Yankee CrossFit

Warm-up

7 mins for Quality

10 PVC Pass Through
20 Groiners
30 sec Goblet Squat hold

+

Fitness: EMOM X 12 min

a. Snatch Grip RDL x 6 (3 sec negative)

b. 1 arm Db Press Right x 8

c. 1 arm DB Press Left x 8

OR

Performance: Power Snatch (pause at knee) + Hang Snatch + Overhead Squat

(1+1+1) – Every 2 mins X 6 sets

+

For Time

15-12-9
Overhead Squat – 95/65 (Sub OH alternating Lunges)
Pull up (sub Ring Rows)

rest 2:00

15-12-9
Thruster (sub DB Thrusters)
Burpee over bar