Back Squats are on the menu

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

Run 100m

10 Air Squats

10 Lunges

10 Kip Swings

BB Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Back Squat (1-1-1-1-1)

Metcon

Snake Bite (Time)

21-15-9

Front Squat 95/65

Pull-Ups

RX+

Squat Snatch 95/65

C2B Pull-ups

Weekend is here

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAPx35

Deck of Cards

Hearts= Sit Ups

Clubs = Burpees

Spades= Pistols

Diamonds= KB Swings 1.5/1

Jokers = Sled push Male 2 plates/Female 1 plate

Happy Friday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

40 Single Unders

30 Sec Wall Sit

20 Core

10 Kip Swings

BB Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romanian Deads

5 Front Squats

Hang Power Clean Primer

2-2-2-2

Push Jerk Primer

2-2-2-2

Metcon

Gut Feeling (AMRAP – Rounds and Reps)

AMRAPx 16

12 Hang Power Cleans 135/95

12 Burpees

12 Push Jerks 135/95

12 Pull-Ups

Gut Feeling RX+ (Time)

12-9-6-3

Hang Power Cleans 165/115

Burpee Box Overs 24/20

Push Jerks 165/115

Ring M/U

Females 9-6-3-1 Ring M/U

Hard Cap 25 Min

Extra Work

Metcon (Time)

Capacity Builder

2 Sets for time

20/15 Cal Bike/Row

20 Deadlifts 225/155

20 T2B

Rest 2 min between sets
If time left in class

Bring A Friend

CrossFit Fireground – CrossFit

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Metcon (No Measure)

AMRAPx 20

100 Single Unders

20 Sit-Ups

10 Push-Ups

20 Air Squats

10 Lunges

5 Cal Bike

RX+

AMRAPx 20

100 II Unders

20 WB Sit-Ups 20/14

10 Hand Release Push-Ups

20 Air Squats

10 Nasties

5 Cal Bike

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round

400m Run

10 Air Squats

10 Push-Ups

10 Lunges

200m Run

BB Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romanian Deadlifts

5 Front Squats

Front Squat Primer

3-3-3-3

Weightlifting

Front Squats % (6-4-2-4-6)

On the 2:00 x 5 Sets

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 85%

Set 4: 4 Reps @ 78%

Set 5: 6 Reps @ 70%
Percentages are based off your 1RM Front Squat. Scoring the 2reps % 85%

Metcon

Weight Vest Wednesday 1 (Time)

3 Rounds

Run 400m/ Row 500m/ Bike 1200m

10 DB Snatches 45/25

15 Thrusters 95/65

RX+

Run 400m/ Row 500m/ Bike 1200m

10 DB Snatches 70/50

15 Thrusters 115/85

Weight Vest 20/14

10 Round Tuesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

15 Wallballs 20/14

15 Kip Swings

15 Cal Row

15 Box Step ups 24/20

BB Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (Time)

10 Rounds for time

5 Pull-Ups

7 Box Jumps

10 Wallballs 20/14@10’/9′

RX+ 10′ Handstand Walk each round

Mondays are for lifting

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

12 Cal Row/bike

9 PVC Pass Throughs

6 Wall Squats

3 Walkouts

BB Warm up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deads

5 Front Squats

Power Snatch Complex Primer

2-2-2

Weightlifting

Power Snatch Comoplex (6-6-6-6-6)

Every 2 min x 5

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squat

Set 1 60%

Set 2 65%

Set 3-5 Build to a heavy complex
This is a touch and go for all 6 reps.

Metcon

Bartender (Time)

5 Rounds

12 Deadlifts

9 Front Squats

6 Hang Power Cleans

95/65

RX+

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

95/65

Helping Out A Friend

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAPx30

100 DB Snatches 45/25 RX+ 50/35

100 II Unders

100 Pull-Ups RX+ C2B

100 II Unders

100 Burpees RX+ HSPU

100 II Unders

100 Cal Row

100 II Unders

100 Box Jumps 24/20 Rx+ 30/24

100 II Unders

Fridays are great

CrossFit Fireground – CrossFit

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Metcon (Time)

Every 90 sec x 7 Sets

3 Knee Raises

2 Pull/Ups

1 Hang Squat Snatch 95/65

1 Squat Snatch 95/65

RX+

Every 90 sec x 7 Sets

3 T2B

2 Bar M/U

1 Hang Squat Snatch 135/95

1 Squat Snatch 135/95

Air Conditioning (4 Rounds for time)

Every 5 Min x 4 Rounds

20 Double DB Deadlifts 45/25 RX+ 70/50

20 Wallballs 20/14 @10’/9′

20/15 Cal Row/Bike
If we have more than 12 people in a class start some of the athletes out at the cal row.

Burn Time

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Coach lead warm up

Burn

Burning Run (5 Rounds for reps)

AMRAPx5

Round 1

Run 400m/ RX+ Run 600m/ FX 200m Run

Remaining time

OH Lunges 45/25 “Plate”/FX Lunges

Score Lunge reps

Rest 2 Min

Round 2

Run 400m/ RX+ Run 600m/FX Run 200m

Remaining time

Sit-Ups

Score Sit-Ups

Rest 2 min

Round 3

Run 400m/ RX+ Run 600m/FX Run 200m

Remaining time

Burpees

Score Burpees

Rest 2 min

Round 4

Run 400m/ RX+ Run 600m/FX Run 200m

Remaining time

Air Squats

Score Squats

Rest 2 min

Round 5

Run 400m/ RX+ Run 600m/FX Run 200m

Remaining time

KB Swings 1.5/1/FX 35#/25#