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


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Strict press (About 75-80%)


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