CrossFit FYR – CrossFit
Lifting
Clean/sit up emom (8 rounds @ 70%)
EMOM X 8
3 power cleans then max effort sit ups
Add sit ups to weight. Record best round
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 9
9 left arm db hang snatch
9 burpees
9 right arm h. Snatch
9 box jumps
Rx= 50/35
Box= 24/20
Accessory work
Metcon (No Measure)
Choose
Arms 🙂
– preacher curls using ghd
– strict dips
– negative hammer curls (partner)
– db skull crushers
Or
Weighted step ups on box
Single leg RDL
Open prep
Metcon (No Measure)
Competitor training. Not part of the regular wod
4 rounds 800m run afap. 1-2 min rest between
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