CrossFit Pyro x CrossFit Calgary
METCON
CrossFit Calgary
10min AMRAP
20 pull ups
40 situps
60 double unders
3min rest
CrossFit Pyro
10min AMRAP
5 single arm hang dumbbell clean and jerk right 50/35
5 single arm dumbbell overhead squat right 50/35
5 single arm hang dumbbell clean and jerk left 50/35
5 single arm dumbbell overhead squat left 50/35
5 strict toes to bar
Score is total reps for both AMRAPs combined
*dropping the dumbbell from above the knees is a no rep
Accessory work
Shoulder of steel
3 sets
10 barbell shoulder press
Weightlifting
3 sets
10 PVC split jerks
Gymnastics
Accumulate 2min of handstand hold
Core
75 back extensions
Strength
Jerk (push jerk or split jerk)
5-5-3-3-3-1-1-1-1
*Build to max
METCON
For time:
21-15-9
Ring dips
Deadlifts 225/155
Lite/Beginners
For time:
21-15-9
Hand release push ups
Deadlifts 155/105
Weightlifting W5D2
Hang power cleans
3×2
5 sets
1 clean + 2 jerks
Back squats
5×2 5sec pause at bottom
Accessory work
Shoulder of steel
Crossover symmetry
3 of 3 exercises of your choice
Weightlifting
5 sets PVC snatch complex
1 high pull
1 hip snatch
1 hang snatch
1 snatch balance
1 overhead squat
Gymnastics
30 false grip ring rows
Core
75 GHD sit ups
