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

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