Yankee CrossFit Fitness/Performance 3 Rounds – move through exercises, then rest 1-2 mins Plate OH Walking Lunges – 50 ft (focus on keeping plate locked out OH) Single Arm [...]
Yankee CrossFit Fitness/Performance 1. Bench Press (12 mins to Build to a 3RM. Then 1 set @ 85%) + 3 Rounds for Time Row 500 meters (sub 30/20 cal AB) 10 Strict HSPU (sub 20 HR Push-ups) 15 CTB [...]
Yankee CrossFit Fitness 1. Front Squat + Push-press or Push Jerk (5+5)- Every 2 mins X 5 sets – moderate load, but build if feels good. Performance 1. Clean and Jerk – 2 reps [...]
Yankee CrossFit Fitness 1. 3 Sets for Quality Front Rack Step-ups – 6/leg – all one leg, then the other Snatch Grip RDLs – 10 reps Glute March – 60 sec Performance [...]
In Honor of Tania’s last day at YCF, we let her choose todays WOD!!! Gone Girls In Teams of 2: 35 mins to Complete “Grace” 30 Clean and Jerks for Time – 135/95 [...]
Yankee CrossFit Fitness/Performance 1. Back Squat – 5 reps X 5 sets – Across (heavier than last time if you can) + For Time 50 Wall Balls – 20/14 40 Chest to Bar Pull-ups [...]
Yankee CrossFit Fitness/Performance 1. Bench Press – 5 X 5 Across, rest as needed b/w sets. Aim to work heavier than las time + EMOM X 12 mins a. 10-60 Double unders (@ # you can do [...]
Yankee CrossFit Fitness + Performance 1. Superset X 6 sets A. Deadlift, 5-5-3-3-1-1 reps, rest 30 sec B. 5 Broad jumps – cover as much distance as possible each jump, rest 2-3 mins. [...]
