CrossFit FYR – CrossFit

week 7/9 strength cycle
week 4/12 heavy phase

Lifting

Snatch (5 sets building to 90% then 2 reps at 90%)

all singles

Strength

Butt stuff 2 (No Measure)

3 rounds

12 banded good mornings

12 EL barbell stationary lunge

12 weighted hip ext (45/25)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 20

8 OHs (155/105)

10 bar facing burps

12 ring dips

30 double unders

Fit AF

Metcon (AMRAP – Rounds and Reps)

A- butt stuff

B- 20 mins

12 goblet squat

10 burpees

12 dips

100 single unders