Saturday January 13th - CrossFit Pyro

Join us Sunday for a repeat of the 2016 athlete of the year workout, Scott made up a really nice chipper for us.

Gymnastics

Skills 10min

The rope climb

E2M10M (5 sets)

1 strict pull up
2 kipping pull up
3 butterfly pull ups
1 bar muscle up

10min EMOM (5 sets)

3 handstand push ups

Note: Make it as challenging as you can. Go strict, deficit or scale accordingly

Weightlifting

Snatch
1-1-1-1-1-1

Clean and jerk
1-1-1-1-1-1

Push press
3-3-3-3-3

Acc work

Dumbbells bent over row
10-10-10

Firebreathers

For time:

Buy in: 50 wall balls 24/20

then

4 rounds of:

21 thrusters 95/65
15 chest to bar pull ups
9 box jumps 36/30

then

Buy out: 50 bar facing burpees

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FL 2

400m handstand walk AFSAP (as few sets as possible)
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Monday April 8th

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The bar/ring muscle ups 10min

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9 deadlifts 275/155
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7min AMRAP

9 deadlifts 225/125
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7min AMRAP

9 deadlifts 155/105
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Shoulders of steel
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Weightlifting
Snatch grip sots press 3×5

Gymnastics
Accumulate 1min of:
Handstand hold
Front planche

Core
50 GHD sit ups
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Friday February 22nd

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15min AMRAP

19 wall balls 20/14
19 cals row

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15min AMRAP

19 wall balls 14/10
19 cals row

Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10

Weightlifting
Hang clean and jerks
3-3-3-3-3

*No drops

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Workout 1:

5 rounds for time:

20 cals row
20 GHD sit ups

then immediately into

Max handstand walk in 2min

Workout 2:

5 rounds for time:

20 cals bike
20 back extensions

Then immediately into

Max handstand walk in 2min
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Week of September 30th floater workouts

Floater 1

For time:

800m run
500m row
50 cals bike

Floater 2

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20ft handstand walk
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

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Workout 1:
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For time:
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Workout 2:
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For time:
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400m run backward
800m run forward
400m run backward
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Week of September 8th floater workouts

Workout 1:

For time:

5k run or row

Post times in comments

Workout 2:

For time:

21-15-9
Cals bike
12-9-6
D-ball cleans 100/70