CrossFit FYR – CrossFit

week 5/9 strength squat complexes
wek 2/12 heavy program

Lifting

Snatch combo 3 (7 sets bldg power or squat)

1 snatch

1 hang snatch
this is a good opportunity to fine tune your squat snatch

Metcon

Metcon (Time)

21-15-9

OHS (155/105)

hspu

150 m farmers carry after each round (50/35)

Fit AF

Metcon (Time)

strength

4×20 db snatch + 20 russian twists

metcon

4 rounds

15 push ups

15 goblet squats

150 m farmer carry