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Tuesday 10/29/19

Yankee CrossFit

 

Fitness

1. Every 2 mins X 6 mins – alternate

a. CG RDL – 10 reps @ 3030 tempo – tough, but focused

b. SA DB Rows – 10/arm (bench supported)

**alternste every 2 mins, 3 sets of each exercise

Performance

1. Power Clean + Hang Clean

(1+2) – every 2 mins X 6 sets – build to a tough set

+

3 Rounds for Time

Run 400m

15 Power Cleans – 135/95

30 Lateral Hops over the BB (sub step-overs if no jumping) 15 to each side

 

Competition 

3 sets 

Thoracic Rotations – 5/side

Yoga Push-ups – 5 reps

DB Pull-overs – 12 reps – controlled eccentric, lats engaged

+

1. Bench Press – Build to a Heavy Double (w/ light Bands) – RPE 8.

-then-

8-10 reps X 2 sets (no bands) – speed focused

2. 3 Giant Sets 

a. DB Floor Press (from bridge) – 10-12 reps

b. Strict Dips – 5-6 reps (add weight)

c. DB Skull Crushers (from bridge) – 12-15 reps

+

10 Rounds for Time 

1 Legless RC

5 Strict HSPU

10 Wall Balls – 30/20

+

iron Scap