Yankee CrossFit – CrossFit Fitness/Performance 1. Bench Press – Build to a 5RM. Then 1 set @ 85% for max reps 2. Single Arm DB Rows – 8-10 reps X 3 sets + AMRAP 10 mins 5 [...]
Fitness 1. Clean Pull – 3 Reps – EMOM X 3 mins, rest 2 min X 3 sets. Use the same weight across for the 3 sets in a row, but try to go heavier for each successive EMOM. + 3 Rounds – for Total [...]
Yankee CrossFit – CrossFit Fitness/Performance Metcon (No Measure) EMOM X 10 mins – alternating a. Muscle-ups (sub RIng Support Holds) b. Double Unders – 20-50 reps Metcon [...]
Fitness 1. DB Thruster – 5 reps EMOM X 10 mins – use a challenging weight, but focus on perfect movement + AMRAP 9 mine 3-6-9-12-15 Ascending Reps DB Thrusters – 35/25 [...]
Fitness 1. Push Press – Build to a 3RM in 10 mins. Then 2 sets @ 90% + 10-8-6-4-2 Reps for Time Deadlifts – 275/185 Handstand Push-ups Run 200 meters after each round [...]
Fitness 1. EMOM X 10 mins – alternate a. Snatch Grip RDL – 5 reps w/ slow negative b. Squat Jumps – 10 reps – as high as possible + AMRAP 12 mins 12 Alternating [...]
Fitness/Performance 1. Back Squat – 3 reps (w/ 1 sec pause on bottom) – Every 2:30 X 5 sets. Build on feel, but focus on good bottom position. + AMRAP 15 min 30 Cal Row / 25 [...]
