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Monday 1/28/19

Yankee CrossFit

 

Fitness

1. Double KB Complex

5 Sumo DL (between leg) + 5 Front Squats + 5 Push Press – Every 90 sec X 6 sets

Performance

1. Power Snatch + Hang Snatch (1+1)

Every 90 sec X 6 sets

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3 Rounds for Time

10 KB Hang Snatch (5/5) – (sub SA KB Swing)

15 Burpees

10 KB Swings – 70/53

15 Hand Release Push-ups

 

Competition 

Warm-up X 3 sets – quality focused

35 Double Unders

10 SA KB OHS (pause 1 sec in the bottom of each)

25ft-50ft HSW

5 SG Sotts Press – Empty BB

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Continuous Clock 

Power Snatch + Hang Snatch (1+1) – EMOM X 6 mins – build from about 60% and build to a heavy set

-rest 4 mins-

Thruster – 2-3 reps – EMOM X 6 – build to a tough set

-rest 4 mins-

Back Squat -5 reps – EMOM X 6 mins @ 60%, focus on fast, continuous reps.

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6 Rounds – push these, but try to be consistent

15/12 Cal AB

15 Hang Squat Cleans – 95/65

15 Toes to Bar

Rest 90 sec b/w rounds 

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Iron Scap