BLACKOUT is officially the CrossFit Pyro programming. CrossFit, Weightlifting, Accessory work, Floater wods, Mobility and Maintenance, Nutrition, beginners to elite athletes, kids and teens program, everything will be delivered to you by email daily, in your inbox in a nice convenient format. We will continue to offer our programming on the website and the FB community group but we wanted to reach more of you. If you do not wish to receive the daily emails, just unsubscribe, it’s all good. Our programming is special, we spend a lot of time to deliver the best CrossFit and general fitness program possible. We have a huge passion for it and we wanted to give it an identity. So here it is, the BLACKOUT PROGRAMMING
METCON (Weightlifting W2D4 incorporated)
8min to find 1RM snatch (any style)
then
4min AMRAP
8 burpees over the bar (not bar facing)
4 cleans (any style) at your 1RM snatch
then
8min to find 1RM clean (any style)
then
4min AMRAP
8 burpees over the bar
4 deadlifts (at 1RM clean)
Note: The 8min to find your max is meant to give you a short timeframe and limit how much you can build up to. With the holiday last week, it was hard to put in the 4 days of weightlifting so we made D4 a mix heavy lifting and conditioning, classic CrossFit if you will and still allow you to do good heavy singles.
Scoring: Your score is your 1RM snatch + 1RM clean + reps in both AMRAP all combined
