CrossFit Fireground – CrossFit
Weightlifting
Tempo Front Squats (1-1-1-1-1-1-1-1-1)
EMOMx9
1 Front Squat
5 Sec Down
2 Sec Pause
aggressively stand
Set 1-3 63%
Set 4-6 67%
Set 7-9 71%
This is 1 Front Squat with heavier % than last week.
Metcon
Steam Roller (Time)
5 Rounds
400m Run/500m Row
15 Pull-Ups
2 Deadlifts 225/155
Each Round the Deadlifts go up by 2
Round 1-2 Reps
Round 2-4 Reps
Round 3-6 Reps
Round 4-8 Reps
Round 5-10 Reps
RX+
5 Rounds
25/20 Cal Bike/ 30/21 Cal Row
15 C2B Pull-Ups
2 Deadlifts 315/225
Each Round the deadlifts go up by 2
Working through a well balanced triplet workout today. One park mono-structural, one part gymnastics, one part barbell. The pull-ups and deadlifts should be something that can be completed with short breaks. This is a standard Dead (NOT A SUMO DEAD).
