Happy Friday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

20 M-Climbers

20 Core

10 Snatch High Pulls BB

10 P Snatches BB

10 Wallballs

10 Cal Bike

Shoulder Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

20 Wallballs 20/14@10m/9’f

15 GS Push Ups

10 Russian KBS 1.5/1

5 P Snatches 95/65

RX+ Snatches 135/95

3 Ring M/U

RX+ will do 3 ring M/U after each set of snatches

Extra Work

1000m Row (Time)

Max Effort 1000m Row

HIIT

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

20 Jumping Jacks

10 Cal AB

15 Squats

10 Cal Row

10 Front Squats BB

Weightlifting

EMOMx10 (1-1-1-1-1-1-1-1-1-1)

EMOMx10

1 Deadlift

1 Clean High Pull

1 Squat Clean
1 Dead, 1 Clean High Pull, 1 Squat Clean EMOMx10 Going AHAP. The Dead is a Clean grip so you can move into the Clean High Pull with out re-gripping the bar. This is TnGo

HIIT Class

Metcon (AMRAP – Reps)

3 Rounds at each Station

40 Sec on 20 Sec off

Station 1 Battle Ropes

Station 2 Assault Bike (Score Cal)

Station 3 Single Unders

Station 4 Box Step Up 20″ Box . 35/20 DB (Score Step Ups)

Station 5 Russian Twist 35/15 Plate
Score will be cal on bike and box step ups for reps combined

Monday Madness

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Cal Bike

10 Air Squats

200m Row

10 OH Squats BB

20 Core

Shoulder Mobility
0-35

Warm Up

OverHead Squats

40-55

Metcon

Weightlifting

Overhead Squat (2-2-2-2-2)

Metcon

Metcon (Time)

21-18-15-12-9-6-3

II Unders

Front Squats 115/85

RX+

OH Squats 115/85

15 Min Cap

Kinda Warm

CrossFit Fireground – CrossFit

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Metcon (Time)

4 Rounds for time

Run 400m /500m Row

15 KBS 1.5/1

15 Box Jumps 24/20

15 Strict DB Press 35/25

RX+

15 KBS 2/1.5

15 Box Jumps 30/24

15 HSPU

Bear Complex

CrossFit Fireground – CrossFit

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Warm-up

0-35 Warm-Up & Bear Complex

40-55 Metcon

Weightlifting

Bear Complex (1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

21-15-9

Deadlifts 205/135

Wallballs 20/14@ 10′ guys 9′ Ladies

RX+ Deads 225/155

10′ HS Walk After each set
15 Min Cap

Time to Clean

CrossFit Fireground – CrossFit

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Warm-up

Warm-Up & Weight Lifting 0-37 Min

Metcon 40-55

Clean up 55-60

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

Weightlifting

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

Spending most of the class working on Squat clean. Take your time building up to AHAP.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds)

EMOMx35

Min-1 Row Cal 10/8

Min-2 Jumping Squats reps 10

Min-3 Ball Slams 15 reps 25/20

Min-4 Battle Rope 30 sec

Min-5 Assualt Bike 10/8 cal

Min-6 DB Thrusters 5 reps 50/35

Min-7 Over Head Burpees 10/8

RX+ Weight Vest 20/14
Jumping squat over parallett

Battle rope alternating arm whip

Over head burpees at a 6″ target above reach.