19.2

CrossFit Fireground – CrossFit

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Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Burn

CrossFit Fireground – CrossFit

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Metcon (5 Rounds for time)

Every 5 Min

20/15 Cal Row/Bike

30 II Unders

20 Sit-Ups

10 Slamball 25/20

5 Burpees

If we have more than 12 people in class run a 2 min delay on the other clock.
Scaled

15/12 Cal Row/Bike

40 SIngles

20 Sit-Ups

10 Slamball (Scale as needed)

5 Burpees

Cool Down RomWod

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Front Squats BB

10 KIp Swings

10 Push-Ups

10 Straight Legged Deads BB

200m Row

Squat Cleans

5-4-3-2
Warm-Up & Clean Work

0-30 MIn

Transition 30-35

Metcon 35-55

Clean Up . 55-60

Weightlifting

Every 90 Sec x10

1 Dead

1 Deadlift High-pull

1 Squat Clean

Metcon

Metcon (Time)

5 Rounds of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

30 Snatches 115/85

5 Rounds of Cindy

5 Pull-Ups

10 Push-Ups

15 Air Squats

RX+

Weighted Vest

Take it outside

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

10 Air Squats

10 DB Push Press

10 Core

Building up to BW Back Squat

Weightlifting

Body Weight Back Squats (10-10-10)

Build up to body weight back squat. You will do 3 set of 10 with resting between sets.

15 Min cap

Metcon

Metcon (Time)

Run 400m

10 DB Thrusters 45/25

10 T2B

10 ;Burpees

Run 800m (2×400)

10 Burpees

10 T2B

10 DB Thrusters 45/25

Run 400M

RX+ DB Thrusters 50/35

Monday Madness

CrossFit Fireground – CrossFit

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Weightlifting

Push Press (1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx14

Buy in 100 II Unders or 30 Burpees (Both will be RX) NO SINGLES TODAY

12 KBS 1.5/1

9 Air Squats

6 Push Press 95/65

3 Pull-Ups

RX+

Push Press 115/85

Pull-Ups= 3 Bar M/U

Teams of 3

CrossFit Fireground – CrossFit

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Team Jerk Box (Time)

120 Clean & Jerks 65/35

120 Box Jumps 24/20

24 Pull-Ups

90 Clean & Jerks 75/55

90 Box Jumps

18 Pull-Ups

60 Clean & Jerks 95/65

60 Box Jumps

12 Pull-Ups

30 Clean & Jerks135/95

30 Box Jumps

6 Pull-Ups

35 Mim Cap

RX+

120 Clean & Jerks 95/65

120 Box Jumps 24/20

12 Rope Climbs

90 Clean & jerks 135/95

90 Box Jumps

9 Rope Climbs

60 Clean & Jerks 155/105

60 Box Jumps

6 Rope Climbs

30 Clean & Jerks 185/125

30 Box Jumps

3 Rope Climbs

CrossFit Open 19.1

CrossFit Fireground – CrossFit

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Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

Burn Class

CrossFit Fireground – CrossFit

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Burn EMOMx36 (6 Rounds for calories)

Min 1- Row max Cal

Min 2- Battle Rope

Min 3- Assault Bike Cal

Min 4 -Burpees 12/10

Min 5- HandStand hold/ Handstand walk practice

Min 6- Rest
Everyone will start on Rower. 4 people will start and people will cycle in behind. You score will be total calories for each rounds.

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Row 200m

10 High Box Step Ups

10 Wallballs

10 Slam balls

10 Front Squats BB

20 II Unders/20 Attempts (No Singles)

Wrist Mobility

Front Squats

10-8-6-4
0-35 Warm-Up & Front Squats

35-45 Warm up for Clean & Jerks & Transition to metcon

45-50 Metcon

50-55 Gymnastics work

55-60 Clean up

Weightlifting

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

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Extra Work

Gymnastics

Handstand Push-ups

2 sets of Max HSPU. The only place to rest is in the top position of the HSPU. Rest as needed between sets. This is a Games Standards HSPU.

Gymnastics

Metcon (2 Rounds for time)

Max Handstand Hold. Rest as needed between sets. Your score will be both times scored. If you need to scale do DB holds for time.

Tuesdays

CrossFit Fireground – CrossFit

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Weightlifting

Body Weight Deadlifts (10-10-10)

You will do 3 sets of Body Weight Deads. This is touch and go. Rest as needed between sets.
All 3 sets will be the same weight.

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″