CrossFit FYR – CrossFit
Pick snatch balance or butt stuff
Lifting
snatch balance/ohs (7 sets stay light)
snatch balance + OHS
This combo is for practicing dropping under the bar. Keep it light it’s not a test of strength for this
Butt stuff 2 (No Measure)
3 rounds
12 banded good mornings
12 EL barbell stationary lunge
12 weighted hip ext (45/25)
Metcon
Metcon (3 Rounds for reps)
3 rounds 2 min rest between
Count the reps of each round
1- 5 min amrap
15/12 cal bike
12 hang snatch
12 burpees
2- 5 min amrap
40 dubs
12 sdlhp
12 burpees
3- 5 min amrap
12 box overs (24/20)
12 front squats
12 burpees
Rx= 115/75
Rx+= 135/95
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