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Yankee CrossFit Fitness CrossFit Games Open 16.2 Scaled 4-Minute AMRAP + Bonus Time of: 25 Hanging Knee Raises 50 Single Unders Squat Cleans* *Round 1 – 15 @ 95# / 55# *Round 2 – 13 @ [...]

Yankee CrossFit Fitness/Performance 3 Sets – move through exercises, then rest 10 alternating Back Rack Step-ups – 20/16″ box – challenging load 20 alternating Lunge Jumps [...]

Yankee CrossFit Fitness/Performance 1. Superset X 4 sets a. Strict Press – 3 tough reps, (stop at the bottom each), rest 90 sec b. Incline Bench Seal Rows – 10-12 reps, rest 90 sec + [...]

Yankee CrossFit   Fitness 1. EMOM X 10 mins a. 6 Clean Grip RDL (w/ 3 sec neg) b.Single arm DB strict Press (6/arm) Performance 1. Every 90 sec X 7 sets Clean Pull + Hang Clean + Jerk [...]

Yankee CrossFit Fitness/Performance 1. Back Squat Build to a 2RM in 15 mins (aim to work heavier than last week). Then 2 sets of 3 @ 90% of the 2RM + In 12 mins 3-6-9-12 reps of: Devils Press [...]

Yankee CrossFit   Hero WOD “Felix the Cat” 6 Rounds for Time 9 Burpees 9 Box Jumps – 24/20 9 Pull-ups 9 Thrusters – 95/65 9 Toes to Bar

Yankee CrossFit   Fitness/Performance 1. EMOM X 10 mins a. Deadlift – 6 reps – building to a tough set b. Handstand Push-ups – 6-12 reps (kipping) – sub Box HSPU or [...]

Yankee CrossFit Crossfit Games Open WOD 19.1 AMRAP 15 mins 19 Wall Balls – 20/14 19 Cal Row

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 [...]