CrossFit FYR – CrossFit
week 4
accessory work+ barbell cycling
week 2 heavy training phase
Lifting
Snatch dL and high pull (1@ 80/85/90/95/100/105)
1 Snatch grip deadlift
1 snatch grip high pull
Metcon
Metcon (Time)
5 rounds for time
7 bear complex (135/95)
400 m run
time cap 26 mins
choose a weight that allows you to do most of the bear complex unbroken.
Fit AF
Metcon (Time)
strength-
4 rounds
15 banded good mornings
15 1/2 crunch with weight
5 rounds for time
10 thrusters (bar or DB)
10 push ups
run 400
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