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
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