Strength
Sumo deadlifts
5-5-5-5-5
*Build to max
METCON
For time:
21-18-15-12
Overhead squats 95/65 115/85 135/95 155/105
Toes to bar
*If you drop the bar on the overhead squats or come off the bar on toes to bar, perform 5 burpees
**Resting the bar on the shoulders for the overhead is not permitted
Lite/Beginners
Sumo deadlifts
Keep it light, focus on technique
METCON
For time:
21-18-15-12
Overhead squats (no set weight, focus on form)
Knee raises
Accessory work
Barbell pendlay rows 3×8
Barbell upright rows 3×8
Core
50 GHD sit ups
50 back extensions
Weightlifting W5D3 (Deload)
Snatch balance
3×3
Power snatch (drops allowed
5×2
Power clean + push jerk (drops allowed)
5×2+1
CrossFit Pyro kids (7 to 13yrs) and teens (14 to 17yrs) program launching October 20th and 21st. 8 week program, once a week, Saturdays at noon for teens, Sundays at noon for kids. 150$ for 8 weeks, discount for siblings, tshirt included. Full program and details on our website shortly. Expect lots of playing, skills development, sports development, movement technique drills and way more. Kids and teens will learn lifelong skills, self confidence, good attitude and discipline. To register, contact us by email at crossfitpyro@gmail.com
Spots limited
Strength
Snatch
5×2
*Drop allowed
Snatch pulls
3×3
*Touch and go only
Front squats
3×3
Note: This is a deload week so take it easy on the lift, focus on technique
METCON
5min AMRAP
Bodyweight power clean and jerk
Scale options:
3/4 bodyweight
1/2 bodyweight
Accessory work
Crossover symmetry 3x each
Row
Reverse fly
Pulldown
30 PVC pipe split jerks
Core
3 rounds
15 GHD sit ups
15 back extension
Max L-sit hold
