GRUNT WORK

CrossFit Fireground – CrossFit

View Public Whiteboard

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

Share