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 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 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 [...]