CrossFit FYR – CrossFit
Strength
Metcon (3 Rounds for weight)
Tabata strict press
Rest one min
Tabata Bent over row
Rest one minute
Tabata back squat
Roughly 80% of your max for each
From the rack. DO NOT SLAM THE BARS ONTO THE J-HOOKS
You will do 3 reps during 8 tabatas of each exercise, one at a time. That’s 4 minutes for each station. You will have one minute to change your weights for the next movement.
PICK A WEIGHT THAT YOU CAN DO ALL 8 TABATAS. If you have to go down in weight for a specific movement, you must enter the lower weight. You can use different weights for the different movements however.
Ex-
3 reps during the 20 seconds, 10 seconds to rest, for 8 rounds. Rest one minute then go to the next movement.
Metcon
Metcon (Time)
3 rounds
6 power snatch (135/95)
9 ohs
12 box overs (30/24)
Directly into
3 rounds
6 power snatch (115/75)
9 ohs
12 box overs (24/20)
Time cap 20 mins
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