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

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