Yankee CrossFit Fitness + Performance 4 Sets a. alternating DB Bench Press – 10/arm @ 31X1 tempo, rest 60 sec. Hold opposite DB locked out while pressing the other b. Single Arm DB [...]
Yankee CrossFit Fitness/Performance With a Running Clock: EMOM X 10 mins a. Power Clean + Hang Clean + Front Squat (1+1+1) (sub DB’s 5+5+5) b. Toes to Bar – 5-12 reps -rest 3 [...]
Yankee CrossFit Fitness 1. EMOM X 8 mins – alternating a. Snatch Grip RDL – 8 reps (w/ controlled Neg) b. DB Squat Y raises (sub bent-over Y’s if needed) Performance 1. [...]
Yankee CrossFit @ Home WOD for 5;30 and 7-amers! 5 Rounds for Time 30 Air Squats 15 Strict Burpees (keep core tight) Fitness/Performance 1. Back Squat Build to 3RM in 15 mins. Then 1 drop set @ [...]
Yankee CrossFit Hero WOD The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles ** Only completed Rounds count.
Yankee CrossFit Fitness/Performance 1. Push Jerk / Push-press 12 mins to Build to a Heavy set of 3 + EMOM X 16 mins a. Push jerk / Push Press(from the floor) – 10 reps – [...]
Yankee CrossFit Fitness/Performance 1. Bench Press – 3 reps X 5 sets. Then 1 set for 8-10 (drop set) + 3 Rounds 1 min @ each Station AB / AD Renegade Rows (alternating, hold 2 DB’s) [...]