10/24
CrossFit FYR - CrossFitLiftingClean (Find 1 rm)MetconMetcon (AMRAP - Rounds and Reps)Amrap 18 9 ohs 12 burpees 15 box overs (24/20) Rx= 135/95 Int= 115/75 Scaled= 95/55
10/23/18
CrossFit FYR - CrossFitMetcon (Time)2 rounds 1 round 30 dubs 1 round row (15/12) cals Dubs/row 10 dB power cleans Dubs/row 10 dB hang squat cleans Dubs/row 10 dB push [...]
10/22
CrossFit FYR - CrossFitLiftingSnatch (Find 1 rm!!!)MetconMetcon (AMRAP - Reps)With a partner 6 min amrap 25 snatch weight 1 20 snatch weight 2 15 snatch weight 3 Row for cals [...]
“Gym-Nasty”
CrossFit FYR - CrossFitMetcon (AMRAP - Reps)3 Sets of max rep hanstand shoulder taps 3 Sets of max time held in the dip support position on rings 3 Sets of [...]
10/20/18
CrossFit FYR - CrossFitMetcon (Time)400 m run 5 rope ascents 200 m run 3 rope ascents 100 m run 1 rope ascentSolo, not partnerMetcon (Time)Teams of 3 50-40-30-20-10 Toes to [...]
Hero Friday wear red
CrossFit FYR - CrossFitHammer (5 Rounds for time)5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor [...]
10/17
CrossFit FYR - CrossFitLiftingPower Clean (Find 2rm touch and go)MetconMetcon (AMRAP - Rounds and Reps)18 min amrap Add 3 reps per round 200 m run 3 hspu 3 kbs (70/50) [...]
10/16
CrossFit FYR - CrossFitStrengthBench Press (10@50% 7-5-5-3-1-7)MetconMetcon (Time)15-12-9 Thrusters (115/75) Weighted v-ups (20/14) 50/35 cals assault bike (Rower if bike not available) 15-12-9 Thrusters (95/65) Weighted v-upsMetcon (No Measure)Midline 12 [...]
Never miss a monday
CrossFit FYR - CrossFitThere is a component under the snatch complex for those that do not care to do snatch or over head work for strength. So clearly you don’t [...]
“Push-Pull”
CrossFit FYR - CrossFitMetcon (Time) 100ft Sled Push (as heavy as possible) 25 Pull-ups 100ft Sled Push (as heavy as possible) 25 Pull-ups 100ft Sled Push (as heavy as possible) [...]