Have you done your accessory work this week? Need a challenge and want to do more? Come in early before class or stay after to do one of the floater workouts. All the accessory work exercises and the floater workouts are posted on the white board in the dojo. Give it a shot!
Team Pyro Firebreathers is competing Saturday at CrossFit Sunalta for the “21 girls benchmark”. Starting at 8am, the team of 7 will tackle 21 workouts with a timecap of 8 hours. Each team member needs to complete 3 workouts. The order of the workout is set and will be performed one after the other. AMRAP style workouts are to be converted in reps and subtracted from the total time. Come cheers us if you can. We’ll need your support.
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Skills
The clean and jerk
Strength
Deficit double overhand deadlifts (2inches)
5-5-5-5-5
Note: Stand on 2 25# plates for the deficit
METCON
For time:
21-15-9-6-3
Strict ring dips
Strict pull ups
**Weight vest anyone?**
Weightlifting W1D2
Squat clean
1-1-1-1-1-1-1
5 sets
5 power cleans + 1 jerk
Note: Drops or touch and go. Perform 5 power cleans and on your last rep, perform 1 jerk. The one Jerk only is to ease off on the shoulders. Also, 5 reps of power cleans will be well below your max jerk so focus on technique and getting under the bar. Day 3 (Saturday) is where will be doing most of the pressing so don’t worry
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Back squats
5-5-5-5-5
Note: All sets to be over 50% or 1RM. Focus on good sets will full range of motion and build strength at the bottom of the squat
