CrossFit FYR – CrossFit

Lifting

Hang Snatch (find 1 rm)

Metcon

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
for scaling reduce the reps and/or load to complete the workout in 12-15 mins. each set of snatches and thrusters should be completed in 1-2 sets with little rest between

Fit AF

strength-

butt stuff

retcon- same as CrossFit

Butt stuff 2 (No Measure)

3 rounds

12 banded good mornings

12 EL barbell stationary lunge

12 weighted hip ext (45/25) on ghd

Butt stuff 1 (No Measure)

12 EL-Single leg Romanian deadlift with dB

-12 each *left hip bridge *right hip bridge *both leg hip bridge

12- deficit kB squats (use 2 boxes, with kettle bell dangling in middle)