CrossFit FYR – CrossFit
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Lifting
Snatch pull pause hang snatch (7 building)
1st pull + pause + full hang snatch
start light, make sure its perfect before moving on. Try to get the actual squat snatch
Metcon
Metcon (Time)
5 rounds for time
1 round of cindy
5 push jerks (155/105)
time cap 12 mins
Metcon (AMRAP – Rounds and Reps)
amrap 7
25 double unders
5 hang power cleans (155/105)
Fitness
Metcon (Time)
for strength-
4 rounds
16 lunge step back with db upright row
metcon-
5 rounds
100 single under
12 db hang cleans
12 db push press
12 squats
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