CrossFit FYR – CrossFit

There is a home workout if you’d like to socially distance yourself. You can use anything that has weight for goblet squats

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Strict press (About 75-80%)

Metcon

Metcon (Time)

21 power snatches

5 rounds of Cindy

21 ohs

5 rounds of Cindy

21 squat snatches

Cindy= 5 pull ups, 10 push ups, 15 squats

Rx= 95/65

Time cap- 22 mins

The intent of this wod is staying at a consistently fast pace but having enough gas at the end to turn it on. Going heavier than rx is dumb.

Home wod

Metcon (Time)

3 Rounds:

800m Run

30 Single Arm Alternating DB Snatches (50/35)

30 Goblet Squats (50/35)

All bodyweight version:

3 Rounds:

800m Run

50 Sit-Ups

50 Air Squats