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Saturday 3/30/19

Yankee CrossFit

 

Fitness/Performance

Lynne

5 Rounds for Max Reps of:

Bench Press – Bodyweight / 2/3 BW (choose a weight you can do about 10 reps on your first set
Strict Pull-ups (scale to version you can do 8-10 reps on your first set)

Move from Bench right into strict pull-ups, then rest about 3 mins b/w sets 

Score Total # of Bench Press and Total # of Pull-ups 

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1-Mile Run for Time

 

Competition

1. Muscle Snatch + Hi Hang Power Snatch (2+2) X 3 sets – building

2. Power Snatch – 1 rep – Every 90 sec to a Heavy Single

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Every 3 mins X 5 sets 

3 Power Cleans + 3 Push Jerk + 50 Double unders – build to a tough set. Cleans don’t have to be TnG

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Teams of 2 – 1 works @ a time

50 Muscle-ups

75 Bar Facing Burpees

50 Strict Handstand Push-ups

75 Deadlifts – 315/205

50 Strict Pull-ups

75 Cal Row

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Iron Scap