CrossFit FYR – CrossFit

Strength

Snatch combo 3 (in 5 sets build to a heavy complex)

1 snatch

1 hang snatch
add 4×10 ring or stationary dips

Metcon

Lung island (Time)

25-20-15-10-5:

Calorie Row

Power Snatches (75/55#)

Fit AF

Metcon (Time)

4 sets

10 press

10 dips (slow and controlled)

B-

21-15-12-9-6

calorie row

db clean and jerk

sit ups

Butt stuff 1 (No Measure)

12 EL-Single leg Romanian deadlift with dB

-12 each *left hip bridge *right hip bridge *both leg hip bridge

12- deficit kB squats (use 2 boxes, with kettle bell dangling in middle)