Dave Rochon

Strength

20min to find:

2 rep max back squat

Then

2min AMRAP

Back squats at 70% of 2 rep max

Maintenance/Mobility

10min
Roll
Stretch
Banded distractions

Accessory work
Functional Wednesdays
5 sets
10 dumbells alt bicep curls

Weightlifting
3 sets
5-10 barbell snatch grip press

Gymmastics
3 sets
3 negative handstand push ups (3sec down)

Core
Accumulate 1min of each:
Plank
Side plank (1min per side)

FL1

For time:

Run 5k

*Every 5min, stop and perform 10 push ups

FL2

5 rounds for time:
6 D-ball cleans 100/70
40 feet bear hug D-ball carry (20ft length)

METCON

14min AMRAP

15 cals row or bike
15 toes to bar
15 power snatch 95/65

Lite/beginners

14min AMRAP

15 cals row
15 knee raises
15 kettlebell swings 53/35

Weightlifting W6D1

Power snatch
5×1

Snatch
5×1

Snatch pulls @110% of today’s max
3×2 drops allowed

Back squats
5×1

Accessory work

Shoulder of steel
Crossover symmetry
3 sets of exercises of your choice

Weightlifting
5 sets
3 PVC pipe snatch balance 3 sec pause at bottom

Gymnastics
5 sets
3 negative pull up (3 sec down)

Core
3 sets
Ring L-sit support hold

Warm up 20min

Clean (build up before the clock start for the workout)
Thrusters
Pull ups/C2B pull ups/bar muscle ups

On a 13min running clock

0-5min

Find your max clean (any style)

5-6min rest (1min rest)

7-13min

21 pull ups
15 thrusters 135/95
15 chest to bar pull ups
15 thrusters 135/95
9 bar muscle ups
15 thrusters 135/95

7min cap (up to 13min)

Scaled

On a 13min running clock

0-5min

Find your max clean (any style)

5-6min rest (1min rest)

7-13min

21 pull ups
15 thrusters 95/65
15 pull ups
15 thrusters 95/65
9 pull ups
15 thrusters 95/65

7min cap (up to 13min)

Teams of 2

Strength

12min to find:

10 rep max bench press

3min rest

For time:

50-40-30-20-10
Alternating dumbell snatch 50/35
15 over the box burpees 24/20

*Open standards for the burpees. 2ft up and down. Rx must jump, no step ups. Step down allowed

**Share the work as needed. You must tag your partner to switch

Timecap: 20min

Gymnastics

Skills
Front planche 10min

5 sets
Max ice cream makers

*Use a spotter if needed

Accumulate
1min of false grip hang
1min of ring support
1min handstand hold

*Switch as needed

METCON

For time:
21-15-9

Hand release push ups
Strict knees to elbows

Weightlifting W5D3

Power snatch
5×2

Snatch balance
5×2

Split jerks
5×2

*3sec pause at the catch

Firebreathers

*Benchmark alert*

For time:

“ISABEL”

30 snatch 135/95

“GRACE”

30 clean and jerks 135/95

Then

60 bar facing burpees

*Can anyone do it under 10min?

CrossFit Pyro x CrossFit Calgary

METCON

CrossFit Calgary

10min AMRAP

20 pull ups
40 situps
60 double unders

3min rest

CrossFit Pyro

10min AMRAP

5 single arm hang dumbbell clean and jerk right 50/35
5 single arm dumbbell overhead squat right 50/35
5 single arm hang dumbbell clean and jerk left 50/35
5 single arm dumbbell overhead squat left 50/35
5 strict toes to bar

Score is total reps for both AMRAPs combined

*dropping the dumbbell from above the knees is a no rep

Accessory work
Shoulder of steel
3 sets
10 barbell shoulder press

Weightlifting
3 sets
10 PVC split jerks

Gymnastics
Accumulate 2min of handstand hold

Core
75 back extensions

Strength

Jerk (push jerk or split jerk)
5-5-3-3-3-1-1-1-1

*Build to max

METCON

For time:
21-15-9

Ring dips
Deadlifts 225/155

Lite/Beginners

For time:
21-15-9

Hand release push ups
Deadlifts 155/105

Weightlifting W5D2

Hang power cleans
3×2

5 sets
1 clean + 2 jerks

Back squats
5×2 5sec pause at bottom

Accessory work

Shoulder of steel
Crossover symmetry
3 of 3 exercises of your choice

Weightlifting
5 sets PVC snatch complex
1 high pull
1 hip snatch
1 hang snatch
1 snatch balance
1 overhead squat

Gymnastics
30 false grip ring rows

Core
75 GHD sit ups