CrossFit FYR – CrossFit
week 7 strength 1rm in 2 weeks!
Lifting
1 clean 1 hang clean (in 5 sets build up to 85-90% of 1rm clean)
1 clean from the ground, 1 from the hang
Metcon
Metcon (Time)
3 rounds for time
500 m row
20 thrusters (75/55)
10 pull ups
rx+= 10 BMU instead of pull ups
*may run or ski instead of row. Run = 400
Fit AF
Metcon (Time)
A- 4 rounds
10 med ball cleans
10 med ball push ups
b- 3 rounds
100 single under
20 db thrusters
10 hang knees
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