GRUNT WORK
CrossFit Fireground – CrossFit
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