“BRADSHAW”
10 rounds for time:
3 handstand push ups
6 deadlifts 225/155
12 pull ups
24 double unders
Lite/beginners
10 rounds for time:
3 pike push ups on the box
6 deadlifts 155/105
12 ring rows
24 single unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Weightlifting W2D1
Snatch
5×2 drops allowed
Snatch pulls @110% of 1RM
4×2 touch and go
Front squats
5×2 (5sec pause at the bottom)
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
PVC pipe split jerks 3×5
Barbell split jerks 3×5
Gymnastics
Strict toes to bar3x5
Core
Accumulate 2min of:
Ring support L-sit hold
In an ongoing effort to offer the absolute best service to our members, we are thrilled to announced that CrossFit Pyro is now fully supporting and adopting Beyond the whiteboard (BTWB) for logging your workouts. BTWB is THE official CrossFit software for tracking data, progress, benchmarks, heroes and all Pyro workouts from Blackout programming. You might have seen BTWB in action during the Open for stats and such.
Each and everyone of you is getting full access at ZERO charges. When registering, just enter the special access code that you will receive by email shortly. Once registered, update your profile and you’re all set. You can login from your computer or your phone. This is a big deal for us, if you’re not sure what Beyond the whiteboard is, check the link below:
https://beyondthewhiteboard.com/
If you have any questions, ask your coach in class.
Strength
Push press
3-3-3-3-3
METCON
For time:
21-15-9
Power cleans 135/95
Box jumps 30/24
Accessory work
Shoulders of steel
Crossover symmetry
3 movements of your choice
Weightlifting
5 sets
3 pvc snatch balance
3 pvc overhead squats
Gymnastics
False grip ring rows 3×10
Strict ring dips 3xmax
Core
Hang L-sit hold 3xmax
