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)