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