CrossFit Fireground – CrossFit
Back Squats % (6-3-6-3-6-3)
Back Squats
Resting 2 min between each set
6 Reps @67%
3 Reps @72%
6 Reps @67%
3 Reps @77%
6 Reps @67%
3 Reps @82%
% of 1RM Back Squats
Scoring the 67%
adding 72,77,& 82% in notes
Power Snatch Work (1-1-1-1-1-1-1-1-1-1)
Every 90 sec x4 sets
1 Halting Power Snatch (2s at launch)
1 Power Snatch
Set 1@60%
Set 2@63%
Set 3@66%
Set 4@68%
Every 60 Sec
Set 5@72%
Set 6@76%
Set 7@80%
Set 8, 9, & 10 @85%
Scoring set 8, 9, & 10 @same weight.
Metcon (Time)
3 RDS
Run 400m/Row 500m
10 P Clean & Jerks 135/95
RX+
Run 500m/500m Row
10 P Snatches 135/95
