CrossFit Pyro’s third annual fitness festival, Pyromania III is Friday July 20th, Saturday July 21st and Sunday July 22nd. Same sex partner competition, 6 events + a final for the top 5 in each divisions, 3 divisions, male/female (for everyone), Firebreathers (advanced) and Masters (35+), 175$ per team. This is THE competition you don’t want to miss. This is going to be EPIC!
Sign up here:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439?aff=eac2
Conditioning/Strength
10min EMOM alt min
15/12 cals row
5 push jerk
Note: Only 1 movement per minute. Push jerks are fixed weight. Pick a weight challenging for you. No split jerks. Alternate between row and push jerks each minute
METCON
3 rounds each for time:
40 double unders
20 dumbbell snatch 50/35
10 deadlifts 225/155
5 deficit handstand push ups 4/2
2min rest between rounds and each round will be capped at 3min. The 2min rest starts after the 3min
Note: Aim for 2min of work per round. This is meant to be a sprint at each rounds. Your score is your time at each round separate.
*Set up the workout so you start at one end of the gym, by the mural and work your way towards the opposite wall to the handstand push ups. Regionals and games style*
Weightlifting W6D1
Hip snatch
1-1-1-1-1
Hang snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Hatch squat cycle
Back squats
1*6 70%
1*6 80%
1*3 90%
1*2 95%
Front squats
1*5 65%
1*4 75%
1*4 80%
1*4 80%
