2/1
CrossFit FYR - CrossFitLiftingclean + 3 front squats (5 sets building)1 clean 3 front squatsMetconMetcon (Time)5 rounds for time 7 squat snatch (135/95) 15 burpeesFit AFMetcon (Time)A- 3-4 rounds 20 [...]
1/31
CrossFit FYR - CrossFitMetcon (Time)50/40 cal row 75 dubs 35 KBS (70/50) 75 dubs 25 deadlifts (315/225) 75 dubs 35 Kbs 75 dubs 50/40 cal row 40 min time cap [...]
1/30
CrossFit FYR - CrossFitLiftingeither snatch or press not bothSnatch (find 1rm)Strict press (5x3 find heaviest 3)MetconMetcon (Time)21-15-12-9 thrusters (95/65) pull ups run 200mFit AFMetcon (Time)A- band lunge back/upright row b- [...]
CrossFit – Sat, Jan 28
CrossFit FYR - CrossFitMetcon (Time)buy in 1 mile run 50-40-30-20-10 DB snatch (50/35) push ups russian twists 20/14
CrossFit – Fri, Jan 27
CrossFit FYR - CrossFitStrengthBench Press (5x5 @75% 1x5@ 80%)work in 3x12 biceps curls or hammer curlsMetconMetcon (Time)4 rounds for time 400 m run 12 alt pistols 12 toes to bar
CrossFit – Wed, Jan 25
CrossFit FYR - CrossFitStrengthDeadlift (5x5 @ 75%)work In 4x12 triceps choose (overhead ext, kickbacks, dips, banded push downs)MetconFight Gone Bad (3 Rounds for reps)3 Rounds For Total Reps in 17 [...]
CrossFit – Tue, Jan 24
CrossFit FYR - CrossFitStrengthBent Over Row (2x6 @70% 2x5 @80% 1xamap @85%)MetconMetcon (Time)21-15-12-9-6 squat cleans (135/95) burpees
CrossFit – Mon, Jan 23
CrossFit FYR - CrossFitLiftingOverhead Squat2x6 @70% 2x5 @80% 1 amap@ 85%MetconMetcon (AMRAP - Rounds and Reps)14 mins amrap 1 wall walk 3 wall balls 25 dubs add 1 wall walk [...]
1/21
CrossFit FYR - CrossFitMetcon (Time)5 rounds for time 500 m row 15 ground to oh (95/65) 50 double unders 15 kbs (70/50) 35 sit ups
1/20
CrossFit FYR - CrossFitLiftingClean (Find 2 rep max touch and go)MetconMetcon (AMRAP - Rounds and Reps)18 min amrap 3 Double db front squat (50/35) 3 Box overs (24/20) 3 hspu [...]