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Monday 7/6/20

Yankee CrossFit   Warm-up 6 mins for quality groiner hold x 30sec/side cossack squat x 5/side (hold at bottom) 150/100m row + Back Squat 4 reps @ 30X1 x 4 sets. rest 2;00 – 70-75% + [...]

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Thursday 7/2/20

Yankee CrossFit   Warm-up light cardio + practice movements + 3-4 Rounds (20 min Cap) 2-3 Turkish Get ups/arm 12 pallof press/side 10 1 arm DB High Pulls 20 sec/side star side plank + EMOM X [...]

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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. [...]

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Friday 6/26/20

Yankee CrossFit   Warm-up 3 rounds 5 eccentric ankle dorsiflexion/side 20 lateral step overs 5 squat press outs (3 sec hold in bottom) + Back Squat 5 reps @ 31X1 x 4 sets. rest 2:00 work @ [...]