EMOM

CrossFit Fireground – CrossFit

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Weightlifting

Metcon (Weight)

EMOMx12

Min 1 Wallballs 20 Reps/15 Reps

20/14@10′

Min 2 Cal Row 12/10

Min 3 Deadlifts 3 Reps (AHAP)

Score will be deadlift weight. The weight stays the same on all 4 lifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

50 II Unders

20 Sit-Ups

15 KBS 1.5/1

50 II Unders

20 Sit-Ups

15 Pull-Ups

50 II Unders

20 Sit-Ups

15 Push Jerks 135/95

50 II Unders

20 Sit-Ups

15 HSPU

Scale as needed

DB PRESS FOR HSPU

3:1 Singles

Bench Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Push Ups

5 Hand released Burpees

10 Push Ups

30 Max effort on AB

20 Core

Weightlifting

Bench Press (5-5-5-5)

Looking for a heavy set of 5 reps. Building in weight

As we get closer to our last sets of bench we need to start warming up on our snatches.

Metcon

Metcon (Time)

Buy in

20 Hand release Burpees

3 Rounds

10 P Snatches 95/65

10 T2B

Buy out

20 Squat Cleans 95/65

RX+ 135/95

Deads

CrossFit Fireground – CrossFit

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Weightlifting

Warm-up

Warm-up (No Measure)

Run 200m

10 Jumping squats

Run 100m

10 Jumping squats

30 sec max effort on AB

2:30 Squat hold

Front Squat (3-3-3-3-3)

Building up to a heavy 3 rep front squat

Metcon

Metcon (Time)

Run 1 mile/ 2000m Row

21-15-9

Wall-Balls 20/14@10′

Sit-Ups

Run will be 4x400m
Rowing will be for people with issues and are not able to run.

Time to lift

CrossFit Fireground – CrossFit

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Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Warm-up (No Measure)

Rom WoD

Time for team

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds)

Death by 10m
We will use this as a warm up

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

Teams of 2

50 Medball Sit-Ups 20 lbs

400m Run(both members)

50 Nasties

20 Synchronized Burpees

50 KB Swings 1.5/1

400m Run (both members)

50 Wallballs 20/14@10′

20 Synchronized Buprees

RX+ 600m Run

One person working at a time other than the burpees and run. Both team members must be back before the next movement can start.

Day 3

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

15 Jumping Pull-Ups

10 HR Push-Ups

15 Jumping Squats

2 min Squat Hold

30 Sec all out on AB

Weightlifting

Metcon

Back Squats X3 (3-3-3-3-3)

Back Squats
Log last heaviest 3

Metcon (Time)

15-12-9

Burpee box overs 24/20

II Unders 5:1 singles

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Metcon

Metcon (Time)

100m Run

40 Lunges

100M Run

30 Wallballs

100M Run

20 Burpees

100m Run

10 HR Push-Ups

100m Run

10 HR Push-Ups

100m Run

20 Burpees

100m Run

30 Wallballs

100m Run

40 Lunges

100m Run

RX+ Weight Vest 20/14

Extra Work

Warm-up (No Measure)

ROMWOD

with time remaining

Day 1

CrossFit Fireground – CrossFit

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Weightlifting

Weighted Pull-ups (5-4-3-2-1-1-1)

Looking for a strict pull-up. Coaches will explain how to do a weighted pull-up if you’ve never done one.

Metcon

Metcon (4 Rounds for time)

Every 5 min you will do

200 M Run

10 Over head Squats 115/80

10 Bar over burps

5 Pull-Ups

RX+ 5 Bar M/U in place of Pull-Ups