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Thursday 2/1/18

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 Strict Pull-ups

10 Hand Release Push-ups

15 Abmat Sit-ups

 

Weightlifting Class

1. Snatch DL + Snatch Pull + Snatch (1+1+1) – 7 sets @ 60-80%, rest as needed. Focus on keeping bar close.

2. Power Clean + Hang Clean + Jerk (1+1+1) – 7 sets @ 55-75%, rest as needed. Focus on speed under the jerk

2. Accessory X 3 sets

a. KB Z-press – 10 reps

b. Banded Lat Pull-downs – 15-20 reps

c. Back Extensions – 7-10 reps + 10 sec hold