METCON

Rx

“CHIPPER CITY”

100 cals row
25 kettlebell snatch right 53/35
50 wall balls 20/14
25 burpee chest to bar pull up
50 wall balls 20/14
25 kettlebell snatch left 53/35
100 cals row

Firebreathers: If you have weight vest, wear it

Lite

75 cals row
25 alternating dumbbell snatch 35/20
50 wall balls 14/10
25 burpees
50 wall balls 14/10
25 alternating dumbbell snatch 35/20
75 cals row

Accessory work
Shoulders of steel
Arnold press 3×8

Weightlifting
Clean high pulls 3×5

Gymnastics
Front planche 1min

Core
3 rounds
15 GHD situps
15 hip extensions

Skills/conditioning

10min EMOM alt min

1min 1 pegboard ascent or 1 rope climb
1min 20ft handstand walk or 30sec handstand hold

METCON

For time:

12-9-6-3
Snatch ladder

Rx 95/65 135/95 155/105 165/115
Firebreathers 135/95 165/115 185/125 205/135
Lite 75/55 95/65 105/75 115/85

Timecap: 8min

Pyro weightlifting

Hang squat cleans (no drops)
5-5-5-5-5

Clean pulls @110% of 1RM clean and jerk (no drops)
3-3-3-3

Back squats
3-3-3-3-3

Accessory work
Shoulders of steel
Plates lateral raises 3×10

Weightlifting
Snatch push press 3×5

Gymnastics
30 pistols

Core
30 V-ups

METCON

“ACHILLES”

For time:

700 double unders

Every 3min, perform

1 round of “CINDY”

5 pull ups
10 push ups
15 squats

Firebreathers
1000 double unders

Lite
700 single unders
Every 3min, perform
5 ring rows
10 knee push ups
15 squats

BURN

For time:

50-40-30-20-10
Kettlebell swings 53/35
15 burpee box jump overs 24/20

Accessory work
Shoulders of steel
Alternating dumbbells shoulder press 3×10

Weightlifting
Hip snatch 5×5

Gymnastics
30 strict ring dips

Core
Front planche hold 1min

Strength

Split jerk
5-5-3-3-3-1-1-1-1

Note: Technique focus or build up to max

METCON
Rx/Firebreathers
8min AMRAP

14/12 cals row
10 single arm dumbbell overhead squat 50/35 (5 per side)

Lite
8min AMRAP

14/12 cals row
10 single arm dumbbell squat 35/25 (5 per side)

Weightlifting
Hang squat snatch (no drops)
5-5-5-5-5

Snatch pulls@110% of 1RM snatch (no drops)
3-3-3-3

Front squat
3-3-3-3-3

Note: Fixed weight at 65% of 1RM front squat. Go from the ground if you can.

Accessory work
Shoulder of steel
Plates lateral raises 3×10

Weightlifting
Snatch sots press 3×5

Core
L-sit hold 1min

Strength

Front squats
3-3-3-3-3

5sec pause at the bottom
Note: Focus on form, depth and quality

METCON

“CORERONATION”

For time:

150 toes to bar

**Every time you break, perform 5 deadlifts**

Rx 315/225
Firebreathers 365/255
Lite 100 knee raises, 225/155

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Snatch 5×3
3sec pause at hang, 3sec pause at the catch

Gymnastics
Handstand walk 100ft

Core
50 GHD situps

“DOUBLE FEATURE”

TEAM WOD

Teams of 2

For time:

800m run
30 power snatch 135/95
15 synchronized bar facing burpees
400m run
30 clean and jerks 135/95
15 synchronized bar facing burpees
200m run
30 thrusters 135/95
15 synchronized bar facing burpees

Note: Run together, share the power snatch, clean and jerks and thrusters as needed
Lite: Bar at 95/65

BURN

For time:

50-40-30-20-10

Row cals
Situps
Wall balls 20/14

“TRIFECTA”

Gymnastics

12min EMOM alt min

1min 2 pull overs
1min 2 rope climbs or 1 legless starting seated on the ground
1min 8 pistols

METCON

5 rounds for time:

3 wall climbs
6 inverted burpees

Weightlifting

Snatch
5@50%
5@55%
3@60%
3@65%
1@70%
1@75%
1@80%

Clean and jerk
5@50%
5@55%
3@60%
3@65%
1@70%
1@75%
1@80%

Firebreathers

“MEADOWS”

Rx/Firebreathers
For time:
20 ring muscle-ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 ring handstand push-ups
35 ring rows
40 ring push-ups

Advanced
For time:
20 ring or bar muscle-ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 strict handstand push-ups hands on dumbbells
35 ring rows
40 ring push-ups

Lite
For time:
20 pull ups
25 negative toes to bar
30 push ups
35 ring rows
40 dips (on boxes)

U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan. He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.

METCON

Every 3min for 30min (10 cycles)

Rx
2 strict chest to bar pull ups or bar muscle ups
3 bench press @75% bodyweight
4 deadlifts @125% bodyweight

Firebreathers
2 ring muscle ups or strict ring muscle ups
3 bench press @bodyweight
4 deadlifts @150% bodyweight

Lite
2 strict banded pull ups or pull ups
3 bench press @50% bodyweight
4 deadlifts @bodyweight

Accessory work
Shoulders of steel
Plates lateral raises 3×10

Conditioning
50 air bike

Gymnastics
30 low ring muscle up transitions

Core
1min of hanging L-sit hold

Strength

Back squat (5sec pause at bottom)
3-3-3-3-3

Note: Range of motion focus and building strength below parallel. If you can’t clearly back squat below parallel, keep it light and work on depth

METCON

Rx
5 rounds for time:
20 toes to bar
20ft handstand walk (5ft increments)

Firebreathers
5 rounds for time:
20 toes to bar
40ft handstand walk (20ft increments)

Lite
5 rounds for time:
20 knee raises
40ft bear crawl

Pyro weightlifting

5 sets
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat

Note: Technique focus and keep it light or build up to max

Snatch pulls @110% of today’s complex
3-3-3-3-3

Accessory work
Skills
100 double unders for time

Weightlifting
Snatch grip sots press 5×5

Gymnastics
100ft handstand walk

Core
30 GHD situps
30 hip extensions

Strength/skills

Hip clean
1-1-1-1-1-1-1

METCON

7min AMRAP

1 power clean
1 burpee over the bar
2 power cleans
2 burpees over the bar
3
3


Keep adding one rep of each until you run out of time

Weight on the bar
Lite: 1/2 bodyweight
Rx: 3/4 bodyweight
Firebreathers: Bodyweight

BURN

24min AMRAP

21 cals row
18 box jump overs 24/20
15 sit ups
12 push ups

Accessory work
Shoulders of steel
Lateral raises with plates 3×8

Weightlifting
Split jerk stance press 3×8

Gymnastics
Front planche 1min

Core
L-sit 1min

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