CrossFit FYR – CrossFit
do the snatch complex or backsquat but not both
Lifting
snatch/ohs with pause (5 sets building)
For Load
Every 2:00 for 8:00:
1 Power Snatch + 2 Overhead Squat
*pause at the bottom of the Overhead Squat for :2
Back Squat (7-6-5-4-3-2)
Metcon
Metcon (Time)
5 Rounds For Time:
7 Power Snatches (115/85)
14 Box Jump Overs (24″/20″)
Fit AF
Metcon (Time)
a- back squats same as crossfit
b-
5 rounds
12 wall sit biceps curls
20 lateral ski hops
15 half crunch
12 bent row
1 %
Metcon (No Measure)
**3 Sets For Quality:**
* 10 Strict Toes to Bar
* 20 Kettlebell Suitcase Deadlifts (10 Each Side)
* 20 Empty Barbell Good Mornings
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