CrossFit FYR – CrossFit

Strength

Strict press/Push press (4 sets 4 strict, max effort push press. )

Using 75% of strict press weight- 4 sets

4 strict press

ME push press
Put the total push press from all 4 sets in wodify. All 4 sets to be done with same weight

Metcon

Metcon (Time)

5 rounds

Round 1

10 hang snatch (95/65)

20 (total) pistols

20 burpees

2

7 hang snatch (115/75)

20 pistols/20 burpees

3

5 hang snatch (135/95)

20 pistols/20 burpees

4

3 hang snatch (155/105)

20 pistols/20 burpees

5

1 hang snatch (185/125)

20 pistols/20 burpees

*do NOT KEEP ADDING 10’s. Use the 25’s and 45’s for the heavier weights