50’s

CrossFit Fireground – CrossFit

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Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
You can start anywhere but stay in order.

Extra Work

DB Bench Press (15-15)

DB Bench Press

Front Runner

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

100m Run

10 Front Squats BB

10 Strict Press BB

10 Core

10 Hang Squat Clean BB

Power/Squat Clean Primer

6-4-2
0-30 Warm-Up & Weightlifting

35-55 Metcon

Extra Work if time allows

Weightlifting

Power Clean/Squat Clean (2-2-2-2-2)

1 Power Clean

1 Squat Clean
This is touch and go. You will do 1 power clean + 1 Squat Clean. Rest as needed between sets.

Metcon

Front Runner (Time)

Run 200m , 2 Power Clean & Jerks

Run 200m, 4 Power Clean & Jerks

Run 200m, 6 Power Clean & Jerks

Run 200m, 8 Power Clean & Jerks

Run 200m, 10 Power Clean & Jerks

RX 135/95

RX+ 155/105

Row 300m/Bike 600m

Extra Work

Metcon (7 Rounds for reps)

Every 90 sec X 7 Rounds

Row 15/12 Cal

Time remaining- Strict HSPU

Back To Back SQUATS..

CrossFit Fireground – CrossFit

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Warm-up (No Measure)

Warm-up & Back Squats 0-30

Lunges 30-40

Metcon 45-55

Back Squats (4-2-4-2-4-2)

Back Squats

Set 1- 4 Reps @72%

Set 2- 2 Reps @78%

Set 3- 4 Reps @ 72%

Set 4- 2 Reps @ 82%

Set 5- 4 Reps @ 72%

Set 6- 2 Reps @ 86%
Resting 2 min between sets

Back Rack Lunge (2×14)

2 sets of 14 @40% of your back squat

Each set is alternating lunges.

Metcon (Time)

21-15-9

Wallballs 20/14@10’/9′

Pull-Ups

RX+

21-15-9

C2B Pull-ups

Wallballs 20/14@10′

Buy out 5 Bar M/U

Team WOD

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Cal Row

10 Wall Squats

10 Good Mornings

10 Hang P Cleans BB

Hang Power Clean Primer

8-6-2

Building up to starting weight.
0-15 Brief & Warm-Up

15-60 Metcon

Metcon

Metcon (Time)

Teams of 3

Row 3000m

25 Hang Power Cleans 135/95

60 Burpees

Row 2000m

45 Hang Power Cleans 115/85

60 Burpees

Row 1000m

65 Hang Power Cleans 95/65

60 Burpees

RX+

Hang P Cleans

185/125

135/95

115/85

Bar Over Burpees

45 Min Cap

Finally Friday

CrossFit Fireground – CrossFit

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Warm-up

Warm-Up and Push Press 0-35

Transition 35-40

Metcon 40-55

Weightlifting

Push Press (3-2-1-1-1)

Working on the power from the hips.

Metcon

Metcon (Time)

21-15-9

Front Squats 135/95

Pull-ups

RX+

Front Squats 155/105

C2B Pull-Ups

15 Min Cap
Looking for a weight that you can do in 2 sets. This will be from the floor. You can do a squat clean for the 1st rep.

Burn

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAPx25

30 II Unders/60 Singles

10 Lunges

30 Sit-Ups

10 Ring Dips/Dips off of Bench

30 Burpees

10 Cal Row/Bike

Extra Work

Metcon (AMRAP – Reps)

Ring Work

2 sets of Max reps of RIng M/U

Rest as needed between sets

Scaled

Work on ring kipping

The Chief

CrossFit Fireground – CrossFit

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Barbell Cycling

Every 2 Min x 5 Sets

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerks

Set 1@ 65%

Set 2@70%

Set 3,4 & 5 Building to a heavy complex

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Boat Race

CrossFit Fireground – CrossFit

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10 Round Tuesday 3 (Time)

10-9-8-7-6-5-4-3-2-1

Burpees

Sit-Ups

Box Jumps 24/20

OH Lunges 45/25

RX+

10′ HS Walk

Extra Work

Metcon (Time)

500m row

Rest 1 min

500m row

Strict Hand Stand Push Ups

1 Attempt for max reps

Pausing Back Squats

CrossFit Fireground – CrossFit

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Pausing Back Squats/Jumps (2-2-2-2-2-2)

Every 90 sec

30 II Unders

2 Pausing Back Squats

Set 1&2 @65%

Set 3&4 @ 70%

Set 5&6 @ 75%
Every 90 sec you will do 30 II Unders or 40 singles and go to your bar and do 2 Pausing Back Squats . 3 Sec Pause at the bottom

Run for 20’s (AMRAP – Rounds and Reps)

AMRAPx20

Run 400m/Bike 800m

20 Pull-Ups

20 Wallballs 20/14@10′

20 KBS 1.5/1

20 Goblet Squats 1.5/1

TEAM IT MAYBE

CrossFit Fireground – CrossFit

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Team RUN & ROPE (Time)

Teams of 3

Run 800m (all 3 members)

30 Pull-Ups/RIng Rows

20 Squat Cleans 135/95

800m Run (all 3 members)

40 Pull-Ups/Ring Rows

35 Squat Cleans 135/95

800m Run (all 3 members)

50 Pull-Ups/RIng Rows

50 Squat Cleans 135/95

RX+

800m Wallball Run 20# (all 3 members)

6 Rope Climbs

20 Squat Cleans 135/95

800m Wallball Run (all 3 members)

9 Rope Climbs

35 Squat Cleans 135/95

800m Wallball Run (all 3 members)

12 Rope Climbs

50 Squat Cleans

All 3 team members will run and ONLY 1 ball per team.

Individual Version RUN & ROPE (Time)

800m Run

10 Pull-Ups

9 Squat Cleans 135/95

800m Run

15 Pull-Ups

15 Squat Cleans 135/95

Run 800m

20 Pull-Ups

21 Squat Cleans 135/95

RUN 800m/BIKE 2400m

RX+

Run 400m Wallball 20#

Run 400m without ball

1 Rope Climb

9 Squat Cleans 135/95

Run 400m Wallball

Run 400m Without

3 Rope Climbs

15 Squat Cleans 135/95

400m Run Wallball

400m Run without

5 Rope Climbs

21 Squat Cleans 135/95

RUN 800m/BIKE 2400m

40 Min Cap