Warm up Running drills METCON 10 x 100m sprints 3 minutes between efforts This is an all out effort, max output for each set.
METCON 5 min AMRAP 15 wall balls 20/14 15 burpees 2 min rest 5 min AMRAP 15 kettlebell swings 53/35 15 goblet squats 2 min rest 5 min AMRAP 15 sit ups 15 med ball cleans 20/14 Maintenance/ Mobility 15 minutes
Strength Hang power snatch 3-3-3-3 (land in a squat, no starfish allowed) Snatch high pulls 3-3-3-3 (tng from the ground, go heavy) Overhead squat 3-3-3-3 (2 second pause at the bottom) Note: all the pulls below the waist are with the hook grip regardless if you like it or not, no way around it today,…
Skills The rope climb METCON For time: 3 rope climbs 30 box jumps 30/24 90 double unders 2 rope climbs 20 box jumps 30/24 40 double unders 1 rope climb 10 box jumps 30/24 10 triple unders
Are you happy with your bodyweight? For time: 15-12-9-6-3 Bodyweight deadlift Bodyweight front squat Handstand push ups Note: If you can do all 15 handstand push ups unbroken, go deficit.
Congrats to Kristen on her first pull up! Sweet skills! Rest day Active recovery, go for a light jog, row or bike. Take it easy and stretch. Back at it Sunday 0900/1000 and 1100hrs
“HELEN” 3 rounds for time: 400m run 21 kettlebell swings 53/35 12 pull ups Then 10 min to establish 1 rep max hang snatch
After being in the garage for almost a year, CrossFit Pyro is expanding to it’s own space for July. 3515 2nd street NE in Greenview industrial. 3600sqft of awesomeness. 17ft ceiling, 2 massive bay doors facing east and west. Share this and we’ll be giving away 2 3 months unlimited memberships for you and a…
Team of 2: 15 minutes to find 1 rep max shoulder press. Score is both partner combined. For time: 100 wall balls 24/20 80 kettlebell swings 53/35 60 clusters 95/65 40 dumbbell step ups 24/20 35/25 20 strict chest to ring pull ups 10 bear complex 95/65 One partner works at a time. Partition as…
Strength Back squat 5-5-3-3-3-1-1-1-1 METCON 10 min AMRAP 15 strict knees to elbows 15 push ups
