CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Rotation Stations Every min for 10 min.
Station 1 . :50sec Row (light Pace)
Station 2 . :20sec Jump Rope + 5 PVC OH Squats
Station 3. :50sec Spider Mans
Station 4 5 Snatch Grip Deadlifts + 3 Hang Muscle Snatches + 1 OHS (BB)
Station 5 15 Sit-Ups + 10 Hollow Rocks
Snatch BB Warm-Up
2 Rounds
3 Snatch grip push press (back rack)
3 Snatch grip Push Jerks (back rack)
3 Overhead Squats
3 Snatch Balances
Weightlifting
Power Snatch Primer (1-1-1-1-1)
With a running clock. 15 min in full
Snatch Primer (A) On the Minute
Min 0-5 . Set 1@50% Set 2@55% Set 3,4,5 @60% 1RM
1 Halting Power Snatch
2 sec at each position
Just off floor, Launch, Pockets
Snatch Primer (B) On the Minute
Min 6-10 Set 1@60%, Set 2@ 65%, Set 3,4,5 @70%
Snatch Pulls
1 Snatch Pull- Full pull from the ground, with a big shrug at the top.. but the arms stay long and loose
1 Snatch High Pull- Same as the first rep, but now we do bend the arms upon extension. Elbows tracking high & to the outside, aim to bring the bar to roughly heart level.
1 Power Snatch- A full rep to build on the previous 2 pulls.
Power Snatch On the Minute
Min 11-15 Starting at 70-75% Building AHAP
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAPx15
15 Hang Power Snatches 95/65
60 II Unders
15 OverHead Squats 95/65
15 Burpees
RX+ Cal Row 30/21 in place of Burpees, If you have to scale anything above, then you need to do burpees.
