W8D1
Clean pulls @ 110% of 1RM
1-1-1-1-1-1-1
Front squats
2-2-2-2-2
Split jerks
2-2-2-2-2
Acc work
Weighted good mornings
5-5-5-5-5
Strength
E2M10M
6 clean and jerk 135/95
Note: As fast as possible, touch and go
METCON
For time:
100 kettlebell swings 53/35
100 box jumps 24/20
The CrossFit Striking course is definitely happening at CrossFit Pyro. We narrowed it down to just a few weekends, we’ll be sharing a solid date shortly. If you’re interested in taking the course, let us know
Strength
E2M10M
5 hang power snatch (build to max)
5 snatch balance (light load)
Note: You’ll need 2 bars, one for the hang power snatch and one for the snatch balance. Snatch balance is meant to be light, get under the bar
METCON
10 rounds for time:
10 wall balls 20/14
20 double unders
Hey Team, couple things:
Thanks for helping with the open, as previously stated in Sunday’s post. Especially judging. Judging is demanding and requires constant focus, this isn’t an easy job so we’d like to thank you for that. If a peer is judging you, try to return the favor and judge the same person or somebody else. It also takes some of the load of myself, Em or other coaches.
Let’s try to keep the open workouts to open gym times as much as possible. I know sometimes it might not be possible but let’s try to reinforce it.
In the last 2 weeks we had a lot of people debating between doing Rx or scaled. In my opinion the open is more like a test, kinda like a benchmark, this is meant to push you beyond your comfort zone. Going out of your comfort zone is crucial in order to develop and get better. The thing is, lets say you can’t do one toe to bar for example, then you’re just not there yet so there is still a place for scaled. From what we saw, a lot of you pushed beyond what you thought you could do in a safe way and this is awesome. This is what this is about. If you look at the scaled version and you’re telling yourself this is too easy then go Rx. If your goal is just to get a workout out of it and Rx would block you half way through then scaled is great for you. If you’re not sure what to do, make sure you ask us and we’ll be able to guide you. More importantly, have fun
Join us Thursday night at 6pm for the live announcement of 17.3 and the battle of featured athletes Jon, Marty and Brian. This is going to be epic
Awesome work with 17.2, let’s keep this up for 17.3. Thanks to everyone helping out, judging and all the other little things making the open season so great
METCON
Tabata barbell
Tabata deadlifts 185/135
Tabata power cleans 135/95
Tabata front squats 85/65
Tabata push press 65/45
Rest 1min between sets
Pyro weightlifting at 1000
Open gym at 1100
5k run at 1200
Weightlifting W7D3
High hang clean
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Clean pulls @ 110% of today’s 1rm
1-1-1-1-1
Back squat
5-5-5-5-5
Acc work
Clean sots press (keep it light)
5-5-5-5-5
Congratulation to Shawn for his 1st bar muscle ups. Sweet skills!!!!
We’ll be running 17.2 all day. Sign up through RhinoFit for your heat
CrossFit games Open 17.2
12min AMRAP
2 rounds of:
50ft dumbbell walking lunges 50/35
16 toes to bar
8 dumbbell power cleans 50/35
Then:
2 rounds of:
50 dumbbell walking lunges 50/35
16 bar muscle ups
8 dumbbell power cleans 50/35
Note: If you finish the 2 rounds with the muscle ups, go back to 2 rounds with the toes to bar
W7D2
High hang snatch (build to max)
1-1-1-1-1-1
Snatch (build to max)
1-1-1-1-1-1
Snatch pulls @110% of today’s 1RM (fixed weight)
1-1-1-1-1
Front squat (build to max)
5-5-5-5-5
Acc work
Snatch sots presses 5-5-5-5-5 (Keep it light)
Join us at 6pm for the Open 17.2 live announcement and then watch Coach Em and Coach David battle to the death. Make sure you sign in through RhinoFit. If you sign up for 7pm for example, you’ll get to do the workout during that hour
Weightlifting at 5pm
Strength
Split jerk (from the rack)
5-5-5-5-5
METCON
5 rounds each for time:
20 cal row
20 sit ups
20 lunges
Rest 2min between rounds
Acc work
Max dumbbells bicep curls 50/35 (Ouchy)
2 months have passed since we started 2017, how’s your nutrition going? If you haven’t done your one on one session make sure to book it, fire us an email or call us and we’ll set it up. Remember that if you need anything, need help on something, ask us, don’t hesitate
Strength
Barbell cycling
E2M10M
5 clean and jerks 135/95
As fast as possible, record the time for each set
Partner up if possible, more fun that way
METCON
6min AMRAP
10 double unders
5 push ups
20 double unders
10 push ups
30 double unders
15 push ups
Keep adding 10 doubles and 5 push ups after each sets until you run out of time
Cool down
5min row
Maint/Mob
4 min couch stretch (2min a side)
