GRUNT WORK

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Air Squats

5 Good Mornings PVC

10 Hang P Snatch BB

5 Inch Warms

10 Cal Bike

Back Squats Primer

6-4-2

P Snatch Primer

6-4-2

Warm-up & Weight Training

0-45

45-50 Transition

50-60 Metcon

Weightlifting

Grunt work Back Squats (6-3-6-3-6-3)

Back Squats

6 reps @65% of 1rm

3 reps @70%

6 reps @65%

3 reps @75%

6 reps @65%

3 reps @ 80%

Resting 2 min between sets
15 min cap

Power Snatch

Set 1-4

Every 90 sec

1 Halting P Snatch (2s at knee level)

1 Power Snatch

Set 1@58% of 1rm P Snatch

Set 2@ 61%

Set 3@ 64%

set 4@67%

Set 5-10

Every 60 sec

1 Power Snatch

Set 5@70%

Set 6@74%

Set 7@78%

Set 8.9,&10 @82%

Scoring the 82%
12 min

Metcon

Metcon (Time)

21-15-9

Wallballs 20/14@10′

Sit-Ups

RX+

Wallballs 20/14@10′

T2B

10 min cap

Team of 3

CrossFit Fireground – CrossFit

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Team Rope a Dope (AMRAP – Rounds and Reps)

AMRAPx25

90 Cal Row

60 Alternating DB Snatches 50/35

200/400 II Unders/Singles

15 Burpee Pull-Ups

RX+

90 Cal Bike

60 Alternating DB Snatches 70/50

300 II Unders

15 Rope Climbs

Macho Mile

CrossFit Fireground – CrossFit

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Macho Mile (Time)

4 Rounds for time

400m Run/500m Row

3 Rounds Macho Man

3 Power Clean

3 Front Squats

3 Push Jerks

Cool Down RomWod

Burn

CrossFit Fireground – CrossFit

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4×400 Running Burn (Time)

4×400

Run 400 M with 1 min rest between sets
Score will be total time to complete all 4 round including rest time. You pick the run or the row.

4×400 Row Burn (Time)

Row 400m with 1 min rest between each set.
Score will be total time for row including rest time.

EMOMx20 Burn (AMRAP – Reps)

45s work 15s rest

Min 1 Cal Bike

Min 2 Sit-Ups

Min 3 Cal Row

Min 4 Wall Sits

Min 5 Plank Holds

Score will be Calories and sit-ups

Deload

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 Wallballs

Run 200m

10 Straight Legged Deads BB

10 Box Step Ups

Activation

Metcon (No Measure)

EMOMx10

Min 1 -12/9 Cal Row

Min 2 -40 II Unders

Min 3 -15 Push Ups

Min 4 -10 Box Jumps

Min 5- 3 Deadlifts 135/95

Dead Broke (3 Rounds for reps)

AMRAPx5

Buy in 400m Run

AMRAP with remaining time

12 Deadlifts (205/145)

8 Box Jumps Overs 24/20

Rest 5 Min

AMRAPx5

Buy in 400m Run

Remaining time

8 Deadlifts 245/165

8 Box Jump Overs 24/20

Rest 5 Min

AMRAPx5

Buy in 400m Run

Remaining time

4 Deadlifts 275/185

8 Box Jump Overs 24/20

Deload week

CrossFit Fireground – CrossFit

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3 Position Power Snatch (3-3-3-3-3-3)

Every 2 min

Set 1-@60% 1 RM

Set 2-@65%

Set 3-@70%

Set 4-@60%

Set 5-@65%

Set 6-@70%
Scoring the 70%

Inner Tube (Time)

20-15-10-5

Power Snatches 75/55

Sit-Ups

Burpees

RX+

25-20-15-10-5

Power Snatches 75/55

T2B

Bar Facing Burpees

THE OPEN IS OVER

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row 200m

10 Squats

5 Good Mornings

10 Jumping Squats

5 Good Mornings

Couch Stretch – 1 min each leg

Back Squats

3-3-3

Building up to 65%
Brief, Warm-up & Back Squats

0-35

Metcon 40-55

Clean up 55-60

Pausing Back Squats (3-3-3-3-3)

5 Sets of 3

Set 1 @65% of 1RM

Set 2 @ 70%

Set 3,4,5 @75%

1st Squat – Pause for 3s in bottom.

2nd, 3rd Squat – No pause

Rest as needed between sets

Score set 3,4,&5

Run & Gun (Time)

2 Rounds

400m Run

30 Wallballs 20/14@10′

400m Run

30 DB Hang Clean & Jerk 50/35

Single arm alternating every 5 reps

15 min Cap

Team WOD

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAPx30

Teams of 2

200 m Run (Each Member can run at the same time)

50 Burpees

100 Sit-Ups

50 KBS 1.5/1

100 Mountain Climbers

50 Push-Ups

100 II Unders

19.5

CrossFit Fireground – CrossFit

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Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

19.5 Scaled 16-54

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

19.5 Masters 55+ RX

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Burn

CrossFit Fireground – CrossFit

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Metcon

Metcon (No Measure)

6 Round

BURN

Run 200m/Row 250m

30 II Unders

10 Squats

10 Ball Slams (Pick your Weight)

10 Push Ups

10 Sit-Ups/GHD

2 Tire Flips

Scale as needed

Active Recovery (ROMWOD)

IF TIME ALLOWS