Floater 1
For time:
800m run
500m row
50 cals bike
Floater 2
5 rounds for time:
20ft handstand walk
10 D-ball cleans 100/70
Strength
Weightlifting W6D1
Increase intensity and loads
Clean and jerk
5×3+1
Clean pulls @110% of 1RM
4×3
*Drops allowed
Back squats
5×5
*all working sets above 50% of 1RM
METCON
7min AMRAP
7 burpees to pull up bar
7 chest to bar pull ups
7 dumbbell thrusters 50/35
Accessory work
30 PVC high hang squat snatch
3 sets
4 rope pull ups (8 total)
*4 with right hand up, 4 with left hand up
Core
60 V-ups
Hey Pyromanians,
Mark your calendar, here’s a few things happening in the near future:
September
Wednesday September 19th, The CrossFit Games Team Series, Team of 2, same sex, 2 weeks, 8 workouts, scaled and Rx online competition, similar to the Open
October
Saturday October 6th, Battle Royale II (Sign up on the sheet by the whiteboard, FREE)
Saturday October 13th, Festivus Games, partner comp, sign up here:
Sunday October 28th, CrossFit Pyro 2nd year anniversary party!!! 10 to 3pm, potluck, games, friends, family and kids welcome
November
Friday November 9th, Affiliate championship, CrossFit Pyro. Sign up here:
https://cac.ticketleap.com/affiliate-championships-event-1/
Rogue Liftoff, Max snatch, Max clean and jerk and a workout, date TBA
December
Saturday December 8th, Tyler and Bailey Party
Pyro Holiday party, date TBA
Team series week 2
Workout 6
2 rounds for time:
100 cals row (25 cals each)
50 handstand push ups (total)
Timecap: 20min
Scaled:
2 rounds for time:
100 cals row (25 cals each)
50 hand release push ups (total)
Timecap: 20min
Workout 8
For time:
30 sync toes to bar
40 sync dumbbell snatch 50/35
50 sync dumbbells step up overs 24/20 50/35
40 sync dumbbell snatch 50/35
30 sync toes to bar
Timecap: 15min
Scaled:
For time:
30 sync knee raises
40 sync dumbbell snatch 35/20
50 sync dumbbells step up overs 20/20 35/20
40 sync dumbbell snatch 35/20
30 sync knee raises
Timecap: 15min
