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
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