February 14, 2019 - CrossFit Pyro

Hello Pyromanians, this is just reminder about the swimming clinic tomorrow night at the Repsol center, Thursday February 14th at 6:30 to 7:30pm. The price is 15$ and you can register on Rhinofit. Please try to arrive early so you can register, get changed and be ready to rock at 6:30. We need to know who’s attending prior to start as we’ll need to provide the names of those attending for access.

We’re aware that it is Valentine’s day but that was the only day that work for a while. The next clinic is February 28th and then March 28th.

For 15$ you get 2 lanes and coaching by none other that Aquaman himself. No better value really. We hope to have many of you attending to make these clinics successful. There will be swimming at Pyromania, just saying, not saying. Practicing now would be a great idea

Teams of 2:

4min to find:

1 rep max snatch

1min rest

For time:

15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”
15 synchronized burpees over the bar
1 round of “DT”

Share the “DT” reps as needed

1 round of “DT”
12 deadlifts
9 hang power cleans
6 jerks

155/105

Timecap: 15min

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting
Every 70sec for 5 sets
6 snatch 135/95

Gymnastics
Accumulate 2min of:
Ring support hold

Core
5 sets
Max L-sit hold on plates
*rest as needed between sets

M	T	W	T	F	S	S
				1	2	3
4	5	6	7	8	9	10
11	12	13	14	15	16	17
18	19	20	21	22	23	24
25	26	27	28

Day: February 14, 2019

Swimming clinic

Thursday February 14th

↑