Skills

Bar/ring muscle ups 10min

METCON

For time:

12-9-6-3-1

Thrusters
Strict pull ups

Thruster ladder
Lite/beginners
75/55 across

Rx
75/55, 95/65, 115/85, 135/95, 155/105

Rx+
115/85, 135/95, 155/105, 175/115, 195/135

Note: If you drop the bar in the thrusters, perform 10 burpees over the bar. If you come off the bar in the pull ups, perform 10 burpees to the pull up bar. Pro tip: Don’t break

Timecap: 10min

Maintenance/Mobility
10min

Accessory work
Shoulders of steel
Dumbbell alternating shoulder press 3×10

Weightlifting
Snatch high pulls 5×3

Gymnastics
Accumulate 2min of handstand hold

Core
Weighted back extensions 3×12

Strength

3 sets

Power snatch waves

3-2-1

Note: Wave loading is a systematic loading scheme done within a single workout that entails numerous waves of increased loading intensities to facilitate greater neuromuscular excitation

Example of wave loading but not limited to: Round 1, 50/55/60%. Round 2, 55/60/65%. Round 3, 60/65/70% of 1RM. If any point to start to fail or miss your reps, go down in weight and adjust accordingly.

METCON

2min AMRAP

Devil’s press 50/35

1min rest

2min AMRAP

Dumbbell box step overs 50/35 24/20

1min rest

2min AMRAP

Cals row

Accessory work
Shoulders of steel
Dumbbell reverse fly 3×10

Weightlifting
Hip cleans 3×5

Gymnastics
Tabata ring support hold

Core
GHD sit ups 3×15

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design