Yankee CrossFit Fitness 1. Every 90 sec X 6 sets 10 DB Strict Press + 10 Squat Jumps Performance 1. Power Snatch + Hang Squat Snatch (1+1) – every 90 sec X 6 sets @ about 80% of PS + [...]
Yankee CrossFit Fitness/Performance 1. Superset X 3 working sets a. Bench Press – 6-8 reps @ 31X1 tempo b. Ring Row Hold – 30 sec after each set – focus on squeezing [...]
Yankee CrossFit Fitness 1. EMOM X 12 mins – alt a. RDL – 6-8 reps – focus on tight upper back and good hinge b. SA DB High Pull – 6-8/ arm (do 1 arm each set, so 3 sets [...]
Yankee CrossFit Fitness/Performance 1. Front Squat In 15 mins – Build to a 5RM (w/ sec pause in bottom of first 2 reps). -then- 2 Drop sets of 5 reps (no pauses) @ 90% + Every 4 mins [...]
Yankee CrossFit Hero WOD Helton 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans – 50/35 each hand 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. [...]
Yankee CrossFit Fitness 1. EMOM X 10 mins – alt a. DB Z-press – 8-10 reps b. Russian KB Swing – 15 reps Performance 1. Snatch Pull + Hang Snatch + Snatch (2+1+1) – [...]
Yankee CrossFit 3 Supersets a. Bench Press – 6-8 reps, rest 1 min b. Renegade Rows – 6-8/arm, rest 1 min **All 3 sets should be working sets, warm-up as needed + For Time 50/40 [...]
Yankee CrossFit Fitness 1. EMOM X 10 – alternating a. Romanian Deadlift – 5 reps b. Plank Hold – 30-45 sec (add weight if you can) Performance 1. EMOM X 10 mins – [...]
