Back Squats %3

CrossFit Fireground – CrossFit

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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

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