Snatch sots press (light load)
3-3-3-3
Snatch drop
3-3-3-3
Snatch push press
3-3-3-3
Clean complex
10min to find max for the complex
Clean + 2 front squats + jerk
Front squats
3-3-3-3
Back squats
3-3-3-3
CrossFit Game starts today. We’ll have the games streaming live all day, all weekend. Feel free to stick around, watch the events, get a coffee, get some maintenance and mobility or just hangout. We’ll try to get some of the workouts programmed to some extent. The run/swim/run and the bike are logistically hard to get setup but we should be able to get some of the workouts in.
Stay tuned tomorrow for all things to look forward to from now until year end at Pyro. Hotshot 19 workout, the team series, the festivus games, the rogue lift off, Christmas/holiday party and more.
Strength
Jerk (from the rack)
2-2-2-2-2-2-2
Note: Start fairly light and build up to your max doubles
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Handstand push ups
Hang power cleans 135/95
Pyromania II was a huge success. We got incredibly positive feedback from everyone. Leonora has been working really hard on the videos and pictures. Attached to the post is just a sample, full Individuals pictures tomorrow.
Muscle up biathlon
For time:
Run 400m
18 muscle ups
Run 400m
15 muscle ups
Run 400m
12 muscle ups
Everytime you break the muscle ups, do a 200m penalty run
Time cap: 18min
Bonus: Mini fifty
For time:
50 GHD sit ups
50 cal row or 50 cal air bike
Snatch balance
3-3-3-3-3
Snatch pulls @110% or 1rm
3-3-3-3 TNG
Power clean and jerk
5-4-3-2-1
Note: For the 5-4-3-2, keep them single close together
Front squats
2-2-2-2
Back squats
2-2-2-2
Note: Dead stop at the bottom of each rep
The CrossFit Games is a few days away. August 3rd to the 6th. We’ll organize a group viewing, stay tuned.
Strength
5min EMOM (fixed weight)
3 power snatch touch and go
2min rest
5min EMOM (fixed weight)
3 squat snatch drops but keep the reps close together
METCON
12min AMRAP
5 tire flips
10 shoulder to overhead 115/85
15 toes to bar
Finisher:
Accumulate 1min L-sit hold as fast as possible in the least amount of sets
