CrossFit FYR – CrossFit
Week 4/9 strength
Week 10/10 heavy cycle
Lifting
Snatch Grip Deadlift (5×5 building)
Metcon
Metcon (Time)
42 pull ups
21 power snatch
30 chest to bar pull ups
15 ohs
18 bmu
9 squat snatch
Rx= 115/75
Int= 95/65
Scaled = 65/35
1 %
Metcon (No Measure)
Emom x8
10 strict toes to bar
10 sit ups
*scale straight leg lifts
Fit AF
Metcon (Time)
A-
5 sets 10 deadlifts with barbell
B- 5 rounds
Wall sit- 12 db curls
20 sit ups
20 weighted lunges
20 v-ups
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