CrossFit FYR – CrossFit

week 9/9 lifting cycle
week 6/12 heavy phase

Lifting

Snatch (find 1rm)

Strength

Butt stuff III (No Measure)

10 hip thrusts on bench

10 barbell good mornings

10 EL pistols

Metcon

Metcon (Time)

4 rft

21 wallball shots (20/14)

18 pull ups

15 KBS (50/35)

12 hspu

rx+= kbs 70/50

*rx + only if you can string the kbs together

1 %

Metcon (Time)

1 round

10 deadlifts (275/185)

1000 m row

10 deadlifts

Fit AF

Metcon (Time)

A- butt stuff

b-

4 rounds

21 wall ball

18 ring rows

15 kbs

12 push ups