Have a Safe and Happy Labor Day Weekend

CrossFit Fireground – CrossFit

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Three Stooges (Time)

Teams of 3

100 Cal Row

100 Box Jumps Overs 24/20

100 Power Snatches 95/65

600m Run (3×200)

100 Power Snatches 75/55

100 Box Jump Overs 24/20

100 Cal Row

Extra Work

Metcon (Time)

Barbell Cycling

For Time

21 Strict Press 75/55

15 Push Press 95/65

9 Push Jerks 115/85

6 Split Jerks 135/95

RX+

21 Strict Press 95/65

15 Push Press 135/95

9 Push Jerks 165/115

6 Split Jerks 185/135
This will be from the rack and using only 1 bar with clips.

Friday Fun

CrossFit Fireground – CrossFit

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Clean Complex (3-3-3-3-3-3-3)

Every 90 Sec x 7 sets

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Based on 1RM Squat Clean

Set 1- 60%

Set 2 -65%

Set 3- 70%

Set 4-7 Build to a Heavy Complex
This is a TnGo movement.

Squeaky Clean (Time)

3 Round

400m Run/500m Row/1200m Bike

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

RX 95/65 RX+ 115/85

Burn

CrossFit Fireground – CrossFit

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Burn EMOMx25 (No Measure)

Min 1- 15/10 Cal Row

Min 2- 20 Sit-Ups/ 10 GHD’s

Min 3- 12/9 Cal Bike

Min 4- 20′ HS Walk/45 Sec HS Hold

Min 5- 15 Jumping Pull-Ups/ 8/5 Bar M/U

Cool Down RomWod

Happy Hump Day

CrossFit Fireground – CrossFit

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Stamina Squat Snatch (5-5-5-5-5)

EMOM x 5

5 Touch-N-Go Squat Snatches
A good starting point will be about 60%

Halftime (Time)

30-20-10

Dumbbell Power Snatch 45/25 (Alternating)

Wallballs 20/14 @10/9′

Directly into

10-20-30

Overhead Lunges 45/25 plate

200m Run

RX+

30-20-10

Dumbbell Power Snatch 50/35 (Alternating)

Wallballs 20/14 @10/9′

Directly into

10-20-30

Bar Facing Burpees

Cal Row

Gymnastic Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx5

Min 1- 200m row

Min 2- 20 Air Squats

Min 3- Kip Swings

Min 4- 45 Sec Jumping Jacks

Min 5- 45 Sec Core
Warm-Up & Gymnastics 0-30

Metcon 35-60

Gymnastics

Metcon (No Measure)

5 Rounds

Row 300m

10 Pull-Ups or 50% Max Bar M/U

Rest as needed between sets.

RX+

Row 300m

50% max Ring M/U
This is a sprint on the rower.

15 Min Cap

Metcon

Cement Truck (5 Rounds for time)

Every 5 Min x 5 Rounds

Run 400m

12/9 Burpees

15 Sit-Ups

RX+

Run 400m

12/9 Cal Bike/Row

15 T2B

I’ll Have Some Squats Today

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx6

Everyone starting together on Min 1

Min 1- 45 Sec Running in place

Min 2- 45 Sec Mountain Climber

Min 3- 45 Sec Jumping Jacks

Min 4- 45 Sec Jumping Air Squats

Min 5- 45 Sec Plank Hold

Min 6- 15 KB Swings

Back Squat Primer

6-4-2
Work your way up to the starting point for the Stamina Squats.

Weightlifting

Stamina Squats 72% (3-6-3-6-3-6-3-6-3-6-3-6)

Alternating on the minute x 12 (6 Rounds)

Stamina Squats

3 Front Squats

6 Back Squats

Working off of 3-Rep Max Back Squat
The last 2 weeks of Stamina Squat we will move back to the 3-6 rep scheme.

Metcon

Sucker Punch (Time)

21-18-15-12-9

KettleBell Swings 1.5/1

Thrusters 75/55

Extra Work

Metcon (AMRAP – Reps)

Handstand Push-Up Conditioning

Every 2 min x 5 sets

50′ Single Dumbbell Overhead Walking Lunge 50/35

Max Strict Handstand Push-Ups in time remaining.

Start the weekend with a WOD

CrossFit Fireground – CrossFit

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Teams of 3 (AMRAP – Rounds and Reps)

AMRAPx30

50 Clean & Jerks 135/95

50 DB Overhead Lunges 45/25

50 Sit-Ups

50 Cal Row/Bike

RX+

100 Clean & Jerks 135/95

100 DB Overhead Lunges 50/35

100 Sit-Ups

100 Cal Row/bike

Every 3 Min

Happy Friday

CrossFit Fireground – CrossFit

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Weightlifting

Pausing Snatch Pulls (2-2-2)

5 Set of 2 Reps

Snatch Complex (2-2-2-2-2-2-2)

Every 90 Sec for 7 sets

1 Snatch Pull

1 Low Hang Power Snatch
Starting with

Set 1@65%

Set 2@ 70%

Set 3-7 Building to a heavy set

Metcon

Crazy Stairs (Time)

5 Rounds of Cindy

35/20 Cal Row

30 Power Snatches 75/55

RX+

10 Rounds of C2B Cindy

50/35 Cal Row

30 Power Snatches 95/65

Burn with my friends

CrossFit Fireground – CrossFit

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Burn

Metcon (No Measure)

EMOMx30

6 Rounds

Min 1- 20 Mt Climbers

Min 2- 15 Push-Ups

Min 3- 10 Ring Dips/ Box Dips

Min 4- 20 Air Squats

Min 5- 15/12 Cal Row

Cool Down RomWod

Frank the Tank

CrossFit Fireground – CrossFit

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Frank the Tank (3 Rounds for reps)

Each Round scored separately

AMRAPx5

Part 1

Buy in 50 Wallballs 20/14@10’/9′

AMRAP in time remaining

12 Deadlifts 155/105

12 Burpees

Rest 5 Min

Part 2

Buy in 35 Wallballs 20/14

AMRAP in time remaining

9 Deadlifts 185/135

9 Burpees

Rest 5 Min

Part 3

Buy in 20 Wallballs 20/14

AMRAP in time remaining

6 Deadlifts 225/155

6 Burpees

RX+

Deadlifts

Part 1 185/135

Part 2 225/155

Part 3 275/185

Bar Facing Burpees on all rounds

Extra Work

Metcon (No Measure)

3 Rounds

500m Bike

40 II Unders

30′ Handstand walk