6/05
CrossFit FYR - CrossFitLiftingsnatch+ohs (7 sets building but perfect)1 snatch (squat)+1 OHSwork on squat snatch. Stay with pvc until perfect.MetconMetcon (Time)21-15-9 chest to bar pull ups 100-50-25 dubs time cap [...]
6/3
CrossFit FYR - CrossFitMetcon (Time)Buy in- 100 kbs (50/35) 4 rounds for time 10 each arm kb ohs (50/35) 200 m run 10 each arm kb shoulder to oh 200 [...]
6/2
CrossFit FYR - CrossFitMetcon (Time)5 rounds for time 5 devils press (50/35) 15 toes to bar 20 box jump overs (24/20) 25 wall ball shots1 %Metcon (No Measure)10-9-8-7-6-5-4-3-2-1 db bench [...]
5/31
CrossFit FYR - CrossFitStrengthBent Over Row (5x7 building)Add 4 sets triceps ext between setsMetconMetcon (AMRAP - Rounds and Reps)Amrap 20 mins 10 deadlifts (205/135) 200 m run 5 power cleans [...]
Post murph active recovery
CrossFit FYR - CrossFitAccessory work3k row (Time)for timeMetconCrossFit Games Open 11.1 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
CrossFit – Mon, May 29
CrossFit FYR - CrossFitMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of [...]
CrossFit – Sat, May 27
CrossFit FYR - CrossFitMetcon (Time)buy in 7 rope climbs 3 rounds for time 400 m run 15 deadlifts (135/95) 20burpees 30 russian twists (20/14) cash out 7 rope climbs
5/26
CrossFit FYR - CrossFitStrengthBench Press (5@75 4x4@80-85 1x3@92%)MetconMetcon (AMRAP - Rounds and Reps)Amrap 18 mins 3 thrusters(95/65) 3 box jumps (24/20) 3 hspu Add 3 reps per roundFit AFMetcon (AMRAP [...]
5/24
CrossFit FYR - CrossFitStrengthClean+jerk complex (7 sets building)1 clean + 2 jerksMetconMetcon (Time)7 rounds 7 man makers (35/20) 10 v-ups (20/14) 200 m row (or bike 12/10 cals)Fit AFMetcon (Time)A- [...]
CrossFit – Tue, May 23
CrossFit FYR - CrossFitCindy on steroids (Time)5 rounds for time 400 m run 3 rounds of Cindy rx+ with a weight vest Cindy= 5 pull ups 10 push ups 15 [...]