Weightlifting cycle starts today for 6 weeks!! Let’s hop on the gainz train!!!
Reminder: Every week, we post Floater workouts and acc work on the website, FB page and on the whiteboard in the dojo. If you get to the gym early or want to do more after the classes, look no further. These are meant to be done on you’re own but if you have any questions, ask your coach. This will challenge even the best athletes out there. Get after it!!
Don’t forget about the ROMWODs, every night at 8pm in the dojo
This weekend, Saturday June 23rd, 7 of us are competition at CrossFit Sunalta for the 21 benchmark girls relay competition. 7 of us will complete 3 workouts each for time, with a timecap of 8 hours. We’re fielding an Rx team so it won’t be easy. Coach Dave, Coach Em, Coach Andrew, Steve, Sarah, Max and Kim will be there at 8am to crush it. If you have sometime on Saturday, swing by CrossFit Sunalta and cheers us on. Coach Andrew will be flag bearer and don’t forget to don your Pyro apparel. This is going to be awesome!!!
Last thing, go sign up for Pyromania III now!!!
METCON
For time:
1mile run
30 hang squat cleans 165/115
30 deficit handstand push ups 4/2
1mile row (1600m)
Scaled:
For time:
800m run
30 hang squat clean 95/65
30 push ups
800m row
Note: Since we’re limited on the rowers, some of us will start at the run and other at the row. The target time for each segment is about 6-8min, add transitions, chalking, water sip and we have a 25-30min beautiful and elegant workout. There’s just something special about calling a workout “elegant” isn’t?
Weightlifting W1D1
Snatch Primer warm up
Squat snatch
1-1-1-1-1-1-1
Note: Keep it light here, this is meant to be part of the warm up, quick and snappy. Not about the load here, focus on movement and technique
Power snatch clusters
5-5-5-5-5
Note: drops or touch and go
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
5-5-5-5-5
Note: All sets above 50% of your max
