Mondays

CrossFit Fireground – CrossFit

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Power Snatch (1-1-1-1-1)

Metcon (Weight)

Gymnastic + Clean/Snatch Complex

On the 2:00 x 7 sets

RX

4 Sit-Ups

2 Pull-Ups

1 Hang Power Clean

1 Front Squat

1 Hang Squat Clean

RX+

4 T2B

2 Bar M/U

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Adderall

CrossFit Fireground – CrossFit

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Adderall (3 Rounds for reps)

Part 1- In a 10:00 Window

Run 1 mile

Time Remaining Max Power Clean & Jerks

Rest 3:00 min

Part 2- In a 7:00 Window

Run 800m

Time remaining, Max Power Snatches

Rest 3:00 Min

Part 3 -In a 4:00 Window

Run 400m

Time Remaining, Max Thrusters

RX

C&J 115/85

P Snatches 95/65

Thrusters 75/55

RX+

C&J 135/95

P Snatches 115/85

Thrusters 95/65

Back Squats

CrossFit Fireground – CrossFit

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Back Squats (3-1-3-1-3-1)

On the 2:00 x 6 Sets

On the 0:00…3 Reps @77%

On the 2:00…1 Rep @87%

On the 4:00…3 Reps @80%

On the 6:00…1 Rep @ 90%

On the 8:00…3 Reps @83%

On the 10:00…1 Rep @93%

Front Rack Lunges @49% (12-12)

2 Sets of 12 @49%
These are stationary “Step-Back” lunges with 6 reps on each side (alternating) for the 12 rep total. Rest as needed between sets. These are off of your 1 RM Front Squat

Metcon (Time)

21-15-9

Goblet Squats

KB Swings

RX 1/1.5

RX+ 2/1.5

Thursday Burn

CrossFit Fireground – CrossFit

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Burn EMOMx30 (No Measure)

EMOMx30

Min 1- 20/15 Wallballs 20/14@10′

Min 2- 20 Lunges

Min 3- 12/10 Cal Row

Min 4- 40 Sec Battle Ropes

Min 5- 12 V-Ups

Min 6- 8/5 Cal Bike

Min 7- 12/10 Burpees

Min 8- 5 /3 Tire Flips

Min 9- 1.5/1 KB Famers Carry 50′

Min 10- 40 Sec HS Hold (or DB Hold)

Jerks

CrossFit Fireground – CrossFit

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Split Jerk (1-1-1-1-1)

Looking for a 1 Rep max

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

RX

80 Single Unders

20 DB Hang Clean & Jerks (alternating) 45/25

80 Single Unders

20 Burpees

RX+

AMRAPx15

40 II Unders

20 Hang Clean & Jerk (alternating) 50/35

40 II Unders

20/15 Cal Row

Just moving

CrossFit Fireground – CrossFit

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Jelly (Time)

50 Sit-Ups, 200m Run, 10 Deadlifts

40 Sit-Ups, 200m Run, 8 Deadlifts

30 Sit-Ups, 200m Run, 6 Deadlifts

20 Sit-Ups, 200m Run, 4 Deadlifts

10 Sit-Ups, 200m Run, 2 Deadlifts

RX 185/125

RX+ 225/155
Looking for a moderate pace today. Just working on working out some soreness.

Murph

CrossFit Fireground – CrossFit

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Murph (Time)

1 Mile Run

100 Pull-Ups

200 Push Ups

300 Air Squats

1 Mile Run

RX+ If you have body armor, wear it

Singles Day

CrossFit Fireground – CrossFit

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Fancy Pantsx2 (Time)

For Time

95/65

21 Hang Power Clean & Jerk, 200m Run

21 Front Squats, 200m Run

15 Hang Power Clean & Jerk, 200m Run

15 Front Squats, 200m Run

9 Hang Power Clean & Jerk, 200m Run

9 Front Squats, 200m Run

15 Hang Power Clean & Jerk, 200m Run

15 Front Squats, 200m Run

21 Hang Power Clean & Jerk, 200m Run

21 Front Squats, 200m Run

RX+

95/65

21 Hang Power Snatches, 200m Run

21 Overhead Squats, 200m Run

15 Hang Power Snatches, 200m Run

15 Overhead Squats, 200m Run

9 Hang Power Snatches, 200m Run

9 Overhead Squats, 200m Run

15 Hang Power Snatches, 200m Run

15 Overhead Squats, 200m Run

21 Hang Power Snatches, 200m Run

21 Overhead Squats, 200m Run

Dead Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up & Deadlifts 0-35

Metcon 35-60

Deadlift (5-3-3-3-1-1-1-1-1)

1 Set of 5@ 70%

3 Sets of 3 @ 73,76,79%

5 Sets of 1 82%, 85%, 88%, ?, ?

Last 2 sets our AHAP

Joker (Time)

1 T2B, 10 Deadlifts

2 T2B, 9 Deadlifts

3 T2B, 8 Deadlifts

4 T2B, 7 Deadlifts

5 T2B, 6 Deadlifts

6 T2B, 5 Deadlifts

7 T2B, 4 Deadlifts

8 T2B, 3 Deadlifts

9 T2B, 2 Deadlifts

10 T2B, 1 Deadlift

RX 185/125

RX+ 205/155

Burn

CrossFit Fireground – CrossFit

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Burn30 (AMRAP – Rounds and Reps)

AMRAPx30

400m Run

10 Box Step Ups

20 Wallballs

10 Push Ups

20 Sit-Ups

10 Jumping Squats over Parellet

20 II Unders

10 Cal Bike/Row