6/24
CrossFit FYR - CrossFitLiftingSnatch Grip Deadlift (3x5 @ 90% snatch max)Snatch (5 full squat snatch )dont go over 90%MetconMetcon (AMRAP - Rounds and Reps)EMOM x 18 min 1- 13/11 cal [...]
6/23
CrossFit FYR - CrossFitMetcon (Time)5 rounds 20 sit ups 20 push ups 20 wall ball shots 20/17 cal bike Romwod
6/22
CrossFit FYR - CrossFitMetcon (Time)1 mile run 50 alt dB snatch (50/35) 400 m run with 1 dumbbell 30 chest to bar pull ups 20 burpee box jump overs 10 [...]
Double hero
CrossFit FYR - CrossFit5 min rest betweenJoseph Grzelak (Time)100 kbs (70/50) 2 burpees at the start of each minute Dedicated by 555 Fitness @555fitness to Firefighter Joseph Grzelak who was [...]
6/19
CrossFit FYR - CrossFitLiftingClean triple (In 5 sets build to heaviest)Power clean Hang power clean High hang power cleanMetconMetcon (Time)21-18-15-12-9-6 30 dubs after each round Power cleans (95/65) Wall ball [...]
6/18
CrossFit FYR - CrossFitStrengthBent Over Row (6@75% 5@80 4@80 3@85 amap@ 90%)MetconMetcon (AMRAP - Rounds and Reps)Amrap 18 mins 200 m run 5 shoulder to oh (155/105) 10 box jumps [...]
6/17
CrossFit FYR - CrossFitLiftinghang snatch 2 pow 1 squat (5 sets building)hang snatch 2 power+ 1 squatMetconMetcon (Time)21-15-9 Hspu Deadlifts (205/135) Pull ups
6/16
CrossFit FYR - CrossFitMetcon (Time)50-40-30-20-10 Air squats Sit ups 500 m between the rounds (not after 10)
6/15
CrossFit FYR - CrossFitLuke (Time)For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m [...]
6-14
CrossFit FYR - CrossFitStrengthDeficit deadlifts (6x4@ 75-80%)On a 2" platformMetconMetcon (AMRAP - Rounds and Reps)15 min Amrap 12 Power Cleans (95/65) 12 Box Jump Overs (24/20) 12 hr Push Ups