CrossFit Pyro at the MEC Sprint Triathlon, Saturday August 18th
Mount Pleasant outdoor pool party, Tuesday August 21st from 8 to 10pm. Potluck style so bring your favourite dish. No workouts there, just have fun, play games, hangout and relax, bring your smile, friends and family. Kids more than welcome. Actually, if you have kids, you have to bring them. Free of charge. There’s a BBQ on site and we’ll bring hot dogs. See you all there
Pyro lifting meet is Saturday August 25th, from approximately 10am to 2pm. This is for everyone, regardless of your skill level. Actually, if you think you’re not good enough, that’s exactly why you should do it. We only get better when we get our of our comfort zone. 25$ and all proceeds go directly to get us more gear, more bars, more plates, fractional plates. Can we get 25 athletes for this? Let’s do this!!
Strength
Power snatch
2-2-2-2-2
Note: Drops allowed, keep the reps close together
METCON
For time:
50 double unders
5 ring muscle ups
5 squat snatch 95/65
50 double unders
4 ring muscle ups
4 squat snatch 115/85
50 double unders
3 ring muscle ups
3 squat snatch 135/95
50 double unders
2 ring muscle ups
2 squat snatch 155/105
50 double unders
1 ring muscle up
1 squat snatch 165/115
Scaled:
Single unders
Bar muscle ups, chest to bar pull ups, pull ups or banded pull ups
For the snatch, build a ladder that make sense for you
Rx+ 135/95 155/105 185/125 205/135 225/145
Coach note: How’s your shoulders? Stick to the program, scale accordingly, put your ego in the garbage and have fun
