Tall cleans (this is part of the warm up, don’t spend to much time on this)
1-1-1-1-1
1 Hang clean + 1 push jerk + 1 split jerk
5 sets
Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
Front rack dip and drive @110 of 1RM clean and jerk
2-2-2-2-2
Note: From the rack, dip and drive but don’t try to get the load overhead
Back squats (aim for all reps to be above your 1RM clean and jerk)
1-1-1-1-1
Last day to register for the Festivus Games and secure your free tshirt. You can still sign up later but you might not get a tshirt. We’re sitting at 12 teams right now with more signing up for sure. We’re expecting 20 teams total. This is a competition for everyone, novice and intermediate skill level, no competitive games or regionals athletes here, this is for people that never competed before and people looking to have fun. Don’t take yourself too seriously. Go on www.festivusgames.com, search for the competition at CrossFit Pyro and sign up. BOOM, just like that you’re all set for a great day filled with awesome workouts and people. Seriously, regardless of your skill level or experience competing, you can do this!
“Thursday Chipper”
For time:
Sandbag hill run 70/50
50 wall balls 20/14
25 sumo deadlift high pulls 95/65
10 strict handstand push ups
50 burpees over the bar
25 sumo deadlift high pulls 95/65
10 farmers carry 25ft (250ft total) 53/35
50 situps
25 sumo deadlift high pulls 95/65
10 ring muscle ups
Sandbag hill run 70/50
Note: If not enough kettlebells are available for the workout, 50/35 dumbbelsl is acceptable
