For time:
50-40-30-20-10
Cals air bike
GHD sit ups
Note: BADABINGBADABOOM!
Join us Thursday night for the live announcement of 18.5, the last workout of the Open. Top athletes of the their regions (Only the top 5 in Canada West) will advance to the Regionals then only the top athletes of the regionals advance to the CrossFit Games. Masters and teens also have their own “regionals” or qualifier if you will. Those reaching top 200 worldwide will get an invite to the age group online qualifier (AGOQ) where the only the top 20 will go the CrossFit Games. The AGOQ is similar to regionals and the open where 5 workouts will be announced on the Thursday night and athletes have until Monday 6pm to perform ALL the workouts and submit their scores. So exciting!!
Reminder: Pyromania III is CrossFit Pyro’s very own CrossFit competition. Same sex partners, everyone, Firebreathers and masters divisions, swimming, running, weightlifting, classic CrossFit and everything in between. This is an event for everyone and absolutely everyone should do it. Find a partner and sign up here:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439?aff=eac2
Skills
The snatch
METCON
For time and load:
21-15-9-6-3
Dumbbell thrusters 50/35
Chest to bar pull ups
Time cap: 15min
Then
With the remaining time, find your 1 rep max snatch
Note: If you finish the METCON at 6:00 minutes, you have 8 minutes to find your 1 rep max snatch. You can have the bar preloaded prior to start the METCON.
If you’ve never done “FRAN” before, do this instead. Use the same time cap and do the Snatch after as well. “FRAN” or today’s workout is meant to be short and intense, scale accordingly, nobody should cap this workout and have no time for the snatch. If you’re not sure how to scale, make sure to ask your coach. Time domain for the METCON or “FRAN” should be around 6 minutes.
“FRAN”
For time:
21-15-9
Thrusters 95/65
Pull ups
Time cap: 15min
Then
With the remaining time, find your 1 rep max snatch
