CrossFit FYR – CrossFit

de load week for new strength progression
Do lifting or strength not both

Lifting

Snatch Balance (5×3)

keep it light and perfect

Strength

Overhead Squat (8@60% 7@65 6@70 5@75% amap @80%)

Metcon

Metcon (Time)

Buy in 50 kbs (50/35(

3 rft

15 power cleans (135/95)

45 dubs

15 push jerks

45 dubs

cash out included in time

50 KBS (50/35)

Fitness

Metcon (Time)

a- DB OHS-

3 sets of 10 each arm

b-

3 rounds

100 singles

15 db press

15 squats

20 sit ups