5 sets
5 Split jerks
5 Snatch balance
Note: Use an empty barbell or very light weight
Power cleans (build to max)
1-1-1-1-1-1-1
Front squats (aim for 90-95% of 1rm clean and jerk)
1-1-1-1-1-1-1
Split jerks (aim for 100% of 1rm clean and jerk)
1-1-1-1-1-1-1
Acc work
Dumbbell row
10-10-10 (per side)
The Pyromania II tickets are on sale now. Click on the link below to register:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-ii-fitness-festival-tickets-32943230088?aff=eac2
4 events, 1 final event for top 6 male/female, 1 badass Tshirt, 1 unforgettable day
4 team events, 1 final team event for top 4 teams, be ready for the unknown and the unknowable
Events for everyone!!
Join us tonight for the announcement of the final workout of the open 17.5 at 6pm. Scott and Travis will go head to head for the ultimate showdown immediately after the announcement. Heat 1 should go around 6:45 depending on the workout
Skills/ Conditioning
10min EMOM alt min
1 peg board ascent
30 sec of jump rope (singles, doubles or triples)
5 rounds not for time:
5 pull ups (go weighted if you can)
5 shoulder press (build to max)
5 box jumps (as high as you can)
Maintenance/ Mobility
Stretch and roll 5-10min
