CrossFit FYR – CrossFit
do lifting or strength not both
Lifting
Snatch (2@ 70% 2@75 2@80)
1 rep at a time
Strength
Metcon (Weight)
4 sets each arm
5 db snatch, 5 db ohs
-do 5 snatch, then 5 ohs then move to other arm
build in weight
Metcon
Metcon (Time)
4 rounds for time
400 m run
7 thrusters (115/75)
15 toes to bar
fitwod
4 rounds
400 m run
10 db thrusters (20/15)
20 sit ups
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