Back/Front Squats

CrossFit Fireground – CrossFit

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Stamina Squatting (9-9-9-9-9)

On the 2:00 x 5

3 Front Squats

6 Back Squats

Round 1 55% of 1RM Front Squat

Round 2 60% of 1 RM Front Squat

Round 3,4,5 65% of 1RM FS

Metcon (4 Rounds for time)

Every 4 Min

30 II Unders

20 P Snatches 95/65

10 Pull-Ups

Scaled

50 Singles

15 P Snatches 75/55

10 Banded/Ring Rows
Score each round for time. Rest the remaining time.

21-15-9

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (Time)

21 Wallballs 20/14 10’/9′

21 Box Jumps 24/20

21 OH Lunges 45/25

5 Ring DIps

15 Wallballs

15 Box Jumps

15 OH Lunges

5 Ring Dips

9 Wallballs

9 Box Jumps

9 OH Lunges

Cool Down RomWod

Teams of 3

CrossFit Fireground – CrossFit

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Metcon (Time)

Teams of 3

3 Rounds

30 DB G2OH 45/25

30 Sit-Ups

30 Goblet Squats 1.5/1

30 DB Press off of floor 45/25

Row/Bike 150 Cal

2 Rounds

30 DB G2OH 45/25

30 Sit-Ups

30 Goblet Squats 1.5/1

30 DB POOF 45/25

Row/Bike150 Cal

1 Round

30 DB G2OH 45/25

30 Sit-Ups

30 Goblet Squats 1.5/1

30 DB POOF 45/25

RX+

DB work 50/35

Goblet Squat 2/1.5

40 Min Cap

Day 3

CrossFit Fireground – CrossFit

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Metcon

Metcon (Time)

10 Rounds of

Cindy

100 II Unders/200 Singles

10 Rounds of

Cindy

100 II Unders200 Singles

Extra Work

Metcon (Time)

10 Rope Climbs/ Rope climb leg locks

Box Squats

CrossFit Fireground – CrossFit

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Weightlifting

Box Squats

On the minute x 8

2 reps per minute

Set 1&2 60% of 1RM

Set 3&4 65%

Set 5&6 70%

Set 7&8 75%

After completing box squats we will go into a regular back squat

3 Sets of 2 reps

Set 1- 83%

Set 2- 85%

Set 3- 87%

Scoring the last set of 2
Set a box, or stack plates, so that we squat to just slightly below parallel. Come to a stop on the box and our shin bones are vertical.

Frank the Tank (3 Rounds for reps)

5 Min working 5 min resting

Round 1

50 Wallballs 20/14 Females at 9′ Target

Remaining time AMRAP

12 Deadlifts 155/105 . RX+ 185/135

12 Bar over Burpees RX+ BFB

Rest 5 min

Round 2

35 Wallballs

Remaining time AMRAP

9 Deadlifts 185/135 RX+225/155

9 Bar over Burpees RX+BFB

Rest 5 Min

Round 3

20 Wallballs

Remaining time AMRAP

6 Deadlifts 225/155 RX+ 275/185

6 Bar over Burpees RX+BFB

Snatch Primer

CrossFit Fireground – CrossFit

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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.

8 on 8

CrossFit Fireground – CrossFit

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Metcon

8 on 8 (Time)

8 Rounds

8 II Unders

8 Thrusters 95/65

8 Push-Ups

8 SADBS (single arm DB Squat) 50/35

8 KBS 1.5/1

8 Push Press 95/65

8 Sit-Ups

8 Cal Bike/Row

DB 70/50

Team WOD

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Reps)

Teams of 2

AMRAPx33

Min 0-7 Burpees

Min 7-13 Find 1 RM P Snatch

Min 13-20 Wallballs 20/14

Min 20-26 1 RM P Clean

Min 26-33 Box Jumps 24/20

Power Snatch (1-1-1-1)

Power Clean (1-1-1-1)

Fridays

CrossFit Fireground – CrossFit

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EMOM

Metcon (AMRAP – Rounds)

EMOMx15

Min 1- 10/7 Cal Row/Bike

Min 2- 10/7 HSPU/DB Press 35/20

Min 3- 10 Snatches 95/65

Min 4- 10 Pistols/ 20 Air Squats

Min 5- 10 OH Lunges 45/25

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

10 DB Thrusters 45/25

50 II Unders

10 Sit-Ups

RX+

DB 50/35

10 GHD’s