Squat Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 Wallballs

10 Core

10 PVC Overhead lunge

BB Warm-up (5 each)

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deadlift

Front Squats

Front Squat Primer

3-2-1-1
Brief & Warm-Up & Primer 0:00-0:18

Front Squats 0:18-0:35

Transition to Metcon 0:35-0:40

Metcon 0:40-0:55

Clean Up 0:55-0:60

Weightlifting

Front Squats 3-1 (3-1-3-1-3-1)

6 Sets of Front Squat resting about 2 min between sets.

Set #1- 3 Reps @80%

Set #2- 1 Rep @83%

Set #3- 3 Reps @80%

Set #4- 1 Rep @86%

Set #5- 3 Reps @80%

Set #6- 1 Rep @ 89$

Metcon

Metcon (AMRAP – Reps)

Two Scores

RX-AMRAPx5

Run 400m/Bike 1200m FX=200m Run/600m Bike

Max Wallballs 20/14@10/9′

Score Wallballs

Rest 5 MIn

RX-AMRAPx5

Run 400m/Bike 1200m . FX= 200m Run/600m Bike

Max Sit-Ups

Score Sit-Ups

RX+

AMRAPx5

70/50 Cal Row

Max wallballs 20/14 @10/9″

Score Wallballs

Rest 5 Min

50 Wallballs 20/14@10/9′

Max Cal Row

Score Cal

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