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