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