Strength

20min to find:

1 rep max Snatch

*Any style, what ever gets you the heaviest

5min rest

METCON

5min AMRAP

Power snatch @60% of today’s 1RM

Score is heaviest snatch + reps in the AMRAP – bodyweight

Example: 200 (snatch) + 30 (AMRAP reps) – 180 (bodyweight) = 50

Write down that score somewhere for reference, I’ll be testing this again

Accessory work

Shoulders of steel
Crossover symmetry
3x exercise of you choice

Weightlifting
Barbell snatch balance
3×5

Gymnastics
Strict pull ups
3x max

Core
5x max L-sit hold

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design