Fall is here

CrossFit Fireground – CrossFit

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Metcon

Weightlifting

Metcon (5 Rounds for time)

Every 5 min you will do

Run 200m

10 OHS 95/65

10 BOB

10 V-Ups

RX+ 115/80

2/1 Ring M/U each round

Extra Work

1-Mile Run (Time)

Max Effort 1-Mile Run

Teamx2

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAPx30

Teams of 2

400m Run

100 Push-Ups

400m Run

100 KB Swings 1.5/1

400m Run

100 II Unders. 3:1 Singles (300 Singles)

400m Run

100 Burpees

400m Run

100 Air Squats

Each round will go up by 25 reps

Round 2 will be 125 reps of each

Round 3 will be 150 reps of each

Split the reps between each member. RUN THE 400m TOGETHER.

FX Scale the run to 200m if needed.

Bro

CrossFit Fireground – CrossFit

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Weightlifting

Bench Press (5-4-3-2-1-1)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Singles will be 2:1

Down from 10

CrossFit Fireground – CrossFit

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Metcon

Metcon (Time)

Buy in 20 DB Snatches 50/35 (Alternating)

10-9-8-7-6-5-4-3-2-1

Run 200m

Box Jumps

Sit-Ups

Goblet Squat 1.5/1

Buy out 20 DB Snatches 50/35 (alternating)

RX+ will do 1 legless rope climb between each set after the sit-Ups
Female to 12′ line

Back Squats

CrossFit Fireground – CrossFit

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Warm-up

Weightlifting

Warm-up (No Measure)

Run 200m

10 Goblet Squats

10 Lunges

10 Good Mornings

10 inch worms

Back Squat (1-1-1-1-1-1)

0-30 Min for warm-up and Back Squats

Metcon

Metcon (2 Rounds for reps)

Round 1

AMRAPx7

Buy in 50 Burpees

Wallballs 20/14 @10′

RX+Burpees to a target 6″

Rest 3 Min

Round 2

AMRAPx6

Buy in 400m Run

KB Swings 1.5/1

RX+ 2/1.5
30-35 will be clean up and transition for metcon

35-51 Will be metcon

51-60 WIll be clean up

Snatch

CrossFit Fireground – CrossFit

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Weightlifting

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Squat Snatch (1-1-1-1-1-1-1-1-1-1)

Squat Clean (1-1-1-1-1-1-1-1-1-1)

Alternate WOD

3 mile run (Time)

Its 1.5 miles to the corner of Carley and Don Tyson if you want to run an out and back.

Teams of 5

CrossFit Fireground – CrossFit

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Metcon (4 Rounds for reps)

Teams of 5

Each member will work one minute at each station.

Row for Cal

Box Jumps 24/20

Fat Bar Thrusters 90/ 50

Ball Slambs 25/20

Ring Push-Ups

After 5 Min Each team will rest 2 Min

Score will be reps for the team on each round.

Dirty Thirty ish

CrossFit Fireground – CrossFit

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Metcon

Dirty Thirty ish (Time)

30 Box Jumps 24/20

30 Pull-Ups

30 KB Swings 1.5/1

30 Lunges

30 T2B

30 DB Push Press 45/35

30 Hip Extensions

30 Wallballs 20/14 @10′

30 Burpees

30 II Unders

RX+3 Bar Muscle Ups between each set of 30.

(no Bar M/U’s on the skinny bars)

Extra Work

Metcon (No Measure)

3×20′

Handstand walk

Working on handstand walks. It can be a few feet at a time.