CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
10 Burpees
10 Plate Jumps
10 Wallballs
Silverback Primer
3 Sets for Quality
10 Jerk Grip Overhead walking lunges
10 Bent Over Rows
Stimulus
First of 2 iterations, the next being a week from today
Lets set the baselind today for this set with our best movement. We can increase the loading next week.
Weightlifting
Back Squat Wave week 3 (6-4-2-6-4-2-6-4-2)
Set 1-6 Reps @74%
Set 2-4 Reps @80%
Set 3-2 Reps @86%
Rest 3 MIn
Set 4- 6 Reps @80%
Set 5- 4 Reps @86%
Set 6- 2 Reps @92%
Rest 3 Min
Set 7- 6 Reps @86%
Set 8- 4 Reps @92%
Set 9- 2 Reps @98%
This is based off of your 5 Rep max Back Squat. Scoring your last set of 2.
Metcon
Wonderwall (Time)
60 II Unders , 30 Burpees
60 II Unders, 30 Wallballs 20/14 @10’/9′
60 II Unders, 30 Deadlifts 155/105
60 II Unders, 30 Wallballs
60 II Unders, 30 Burpees
Rx+
Deadlifts 225/155
