CrossFit FYR – CrossFit
week 8/9 for lifting cycle
week 5/12 heavy phase
Lifting
Squat Snatch (5×2 @ 75% same weight)
NOT BUILDING
use same weight for all 5 sets. can regrip, doesnt have to be touch and go
Metcon
Metcon (Time)
5 RFT
7 curtis p (115/75)
14 toes to bar
300 m row
curtis p= clean, lunge left, lunge right, push press
Fit AF
Metcon (Time)
A- 800 m run as fast as possible 2x with a 3 min rest between
b-
5 RFT
10 sdlhp with kb
10 kbs
20 sit ups
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