Back Squats

CrossFit Fireground – CrossFit

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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

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