Weigh classes:
• Men: 140/170/200/230/231+
• Women: 110/130/150/170/170+
There will be a weigh in at the at the athletes arrival to confirm the weight class
Once weighted, the athletes will pick their Snatch opener. This will be the weight for their first lift. Once all the athletes are weighted, we will then establish the order for the first lift
The order will go by load, from the lightest to the heaviest. Mixing men and women. We will have two bars setup
Athletes will have 30sec per lifts with as many attempts as they want
There will be 3 lifts for the snatch, 3 lifts for the clean and jerk
There is a maximum of 9 attempts total. Meaning you can do multiple attempts within the 30sec for a maximum of 9 total. You must have at least 3 attempts left for the clean and jerk
Athletes must wait for the judges signal before dropping the weight, otherwise it will be a no rep
All lifts must be completed within the lifting platform dedicated for the competition. Stepping outside the platform will be a no rep
The lift must be completed and approved by the judges before the timer hit 0
The snatch might be any style, start from the ground and finish at full lockout overhead with the load under control. As long as the bar is going overhead in one smooth motion, no stopping at the shoulders. Only your feet are allowed to touch the ground
The clean and jerk might be any style. Starts from the ground and finish overhead with full lockout with the load under control. Only your feet are allowed to touch the ground
If your lift is successful, you must go to the scorekeeper and announced your next lift. After your 3 snatch attempts, you must choose your clean and jerk opener
If you fail your attempt in the 30sec allowed, you can either do another attempt as a separate lifts at the same weight or go up. If you stay at the same weight, you will be lifting immediately after, if you decide to go up, there might be a few lifters between this weight and your next weight. That can give you a rest and more time to warm up in between
Once you choose your load for your next lift, you will be allowed to change the weight only TWICE
There will be a podium for the snatch most weight lifted, clean and jerk most weight lifted and total (Snatch and clean and jerk combined) for each weight class
CrossFit Pyro at the MEC Sprint Triathlon, Saturday August 18th
Mount Pleasant outdoor pool party, Tuesday August 21st from 8 to 10pm. Potluck style so bring your favourite dish. No workouts there, just have fun, play games, hangout and relax, bring your smile, friends and family. Kids more than welcome. Actually, if you have kids, you have to bring them. Free of charge. There’s a BBQ on site and we’ll bring hot dogs. See you all there
Pyro lifting meet is Saturday August 25th, from approximately 10am to 2pm. This is for everyone, regardless of your skill level. Actually, if you think you’re not good enough, that’s exactly why you should do it. We only get better when we get our of our comfort zone. 25$ and all proceeds go directly to get us more gear, more bars, more plates, fractional plates. Can we get 25 athletes for this? Let’s do this!!
Strength
Power snatch
2-2-2-2-2
Note: Drops allowed, keep the reps close together
METCON
For time:
50 double unders
5 ring muscle ups
5 squat snatch 95/65
50 double unders
4 ring muscle ups
4 squat snatch 115/85
50 double unders
3 ring muscle ups
3 squat snatch 135/95
50 double unders
2 ring muscle ups
2 squat snatch 155/105
50 double unders
1 ring muscle up
1 squat snatch 165/115
Scaled:
Single unders
Bar muscle ups, chest to bar pull ups, pull ups or banded pull ups
For the snatch, build a ladder that make sense for you
Rx+ 135/95 155/105 185/125 205/135 225/145
Coach note: How’s your shoulders? Stick to the program, scale accordingly, put your ego in the garbage and have fun
