Skills

The ring muscle up
Point of performance
-False grip
-Body position
-transition
-dip

Not for time:
30 low ring muscle ups

METCON

For time:

12 squat snatch 95/65
10 burpees to target
10 squat snatch 115/85
10 burpees to target
8 squat snatch 135/95
10 burpees to target
6 squat snatch 155/105
10 bar facing burpees
4 squat snatch 185/125
10 burpees to target
2 squat snatch 205/135

Note: One one bar, athletes must change their own weights. Target is 6inch above reach

Timecap: 15min

Health
Bar at 95/65 for all the reps

Pyro weightlifting W1D2
Primer

Hip cleans
3-3-3-3-3

Note: Light and snappy, aim for around 40% of 1RM clean

Power clean and jerk
5-5-5-5-5

Note: Build up, drops allowed

Clean pulls @110% 1RM clean and jerk
2-2-2-2

Note: No drops, touch and go only

Back squats
3-3-3-3-3

Note: Build up

Accessory work
Shoulders of steel
Crossover symmetry x3

Weightlifting
Bulgarian split squats 3×8

Gymnastics
5min inversion practice

Core
Tabata hollow hold

Maintenance/Mobility
ROMWOD

Strength

Deadlift
5-5-5-5-5

Note: 65% of 1RM

METCON

5 rounds for time:

30 double unders
15 wall balls 20/14
12 toes to bar

Note: There is no rest between cycles

Health
SIngle unders
Wall balls 14/10
Knee raises

BURN

5 rounds

2min AMRAP
Cals row or bike

2min rest

Score is total calories for all 5 intervals

Accessory work
Shoulders of steel
Alternating dumbbells press 3×8

Weightlifting
Snatch grip sot press 5×5

Gymnastics
10 around the world

Core
30 hip extensions

Maintenance/mobility
ROMWOD

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