CrossFit FYR – CrossFit
week 2/9 strength
week 8/10 heavy
Lifting
Snatch Balance (5 sets of 2)
these are for perfection, not heavy. get used to landing under the bar
GHD Sit-ups (3×15)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min amrap
1 squat snatch
3 clean and jerks
30 dubs
rx= 155/105
1 %
3k row (Time)
for time
Fit AF
Metcon (Time)
a-
4 rounds
20 db snatch/ 20 russian twists
B- 4 rounds
20 reverse lunge
20 shoulder taps
10 push ups
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