Tall snatch (focus on technique, speed under the bar)
3-3-3-3-3
Power snatch (touch and go)
3-3-3-3-3
Snatch pulls @110% of 1RM
2-2-2-2-2
Snatch Balance (Can you match or go over your 1RM snatch?)
1-1-1-1-1
Maintenance/Mobility
Shoulder and hip focus 5-10min
Still not signed up for Pyromania II? We’ll make it a bit easier for you, here’s the link to the Eventbrite page:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-ii-fitness-festival-tickets-32943230088?aff=ehomecard
Skills/Strength
10min EMOM
4 handstand push ups
4 pistols
Note: Make these 2 movements as challenging as possible for you. Handstand push ups can be deficit and pistols can be weighted for example. If you scale the movements, make it as challenging as possible for your capacity. Remember progression, you should be able to perform 5 to 10 strict handstand push ups before kipping, build the strength required to avoid injuries
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
Toes to bar
Rx+ 115/85
Challenge: All sets unbroken and you get a cookie
