CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
200 M Run
10 Goblet Squats
5 Snatch High Pulls BB
10 Overhead Squats BB
5 Hang Squat Snatches BB
10 Plate Jumps
Back Squat Primer
6-4-2
Brief & Warm-Up 0-15
On the 18 Back Squats 18-33
On the 35 Snatches 35-45
On the 50 Metcon 50-60
Weightlifting
Week 3 Grunt Back Squats % (6-3-6-3-6-3)
Back Squats
Rest 2 min between sets
6 Reps @70%
3 Reps @75%
6 Reps @70%
3 Reps @80%
6 Reps @70%
3 Reps @85%
15 min cap
Week 3 of grunt work, Next week we will change it up.
Snatch Complex
Working off 1RM Squat Snatch
Every 90 sec x7 sets
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set 1@60%
Set 2@63%
Set 3@66%
Set 4@69%
Set 5,6, & 7 @ 69-75%
Last 3 sets based off of feel.
TECHNIQUE over load..
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
10 min cap
