CrossFit FYR – CrossFit
Lifting
Snatch Balance (2×3 @ 70% 2×2@ 75%)
Butt stuff 1 (No Measure)
12 EL-Single leg Romanian deadlift with dB
-12 each *left hip bridge *right hip bridge *both leg hip bridge
12- deficit kB squats (use 2 boxes, with kettle bell dangling in middle)
2-3 rounds instead of snatch balance
Metcon
Ellen (Time)
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches (50/35 lb)
12 Dumbbell Thrusters (2×50/35 lb)
With a running clock, as fast as possible complete the prescribed work in the order written for 3 rounds.
Score is the time on the clock when the last round of the Dumbbell Thrusters is completed.
Scaling Options
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of Snatches and Thrusters should be completed in only 1-2 sets with minimal rest in between.
Intermediate
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches (35/20 lb)
12 Dumbbell Thrusters (2×35/20 lb)
Beginner
3 Rounds for Time
10 Burpees
12 Alternating Dumbbell Snatches (20/10 lb)
9 Dumbbell Thrusters (2×20/10 lb)
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