Happy Friday

CrossFit Fireground – CrossFit

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Snatch Complex (3-3-3-3-3-3-3)

Working off 1RM Squat Snatch

Every 90 sec x7 sets

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set 1@60%

Set 2@63%

Set 3@66%

Set 4@69%

Set 5,6, & 7 @ 69-75%

Last 3 sets based off of feel.

TECHNIQUE over load..

Paw Patrol (AMRAP – Rounds and Reps)

RX

AMRAPx15

60 II Unders

20 Sit-Ups

10 Hang P Snatch 95/65

RX+

AMRAPx15

60 II Unders

20 T2B

10 Hang Power Snatch 135/95

Bring A Friend

CrossFit Fireground – CrossFit

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Metcon (4 Rounds for time)

Every 4 min x 4 rounds

25 Burpees

20’x2 Bear Crawl

5 Cal Row/Erg

RX+

25 Burpees

20’x2 HS Walk

5 Cal Bike

Every time you drop on the handstand walk you owe 1 Devil press after the WOD is done. The turn around at 20′ is a free drop. 50/35 #DB

Deload

CrossFit Fireground – CrossFit

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Warm-up (No Measure)

30 Sec Each Direction

Wrist Stretches

1 Min

Handstand Hold Stretch

2 Min

Straddle Stretch

40 Sec each

Easy Row

Active Samson

Front Plank

Moderate Row

Walkouts

Side Plank (20- Sec each side)

Faster Row

Reverse Lunges in place

Hollow Rocks

Warm-up

Buckle Up (3 Rounds for calories)

AMRAPx5

200′ Walking Lunges (No Weight)

50 Sit-Ups

Max Cal Row

Rest 5 Min

AMRAPx5

100′ DB Walking Lunges 50/35 (Single DB)

50 Sit-Ups

Max Cal Row

Rest 5 Min

AMRAPx5

200′ Walking Lunges (no weight)

50 Sit-Ups

Max Cal Row
Stimulus

*Your score is the total cal on each round.

*We’re looking to have at least 1 min on the rower each round, so adjust reps or cap your first two movements at the 4 min mark.

* Walking lunges- First and Last intervals are completed with no weight at all.

*The middle interval is completed with a single DB, at a weight that allows you to complete the entire 100′ without stopping.

*Hold the DB wherever is most comfortable for the weighted lunges.

*On each lunge, make sure the back knee touches the ground and that the hips reach full extension between steps.

Time to Snatch

CrossFit Fireground – CrossFit

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Weightlifting

Squat Snatch (1-1-1-1-1)

Rack City (Time)

For Time

10 Power Cleans

50 Air Squats

10 Front Squats

50 Air Squats

10 Push Jerks

50 Air Squats

RX 135/95

RX+ 155/105

Monday with a Jerk

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

5 Burpees

10 BB Thrusters

5 Jumping Squats

10 BB Thrusters

5 BB Clusters

200m Run
BB Warm Up

Goodmornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats/Overhead Squats

Weightlifting

Clean & Jerk Complex (4-4-4-4-4-4-4)

Every 90 Sec x 7

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

Set 1 @50%

Set 2 @55%

Set 3 @60%

Set 4 @65%

set 5-7 @70%

% off of 1RM Clean & Jerk
Stimulus

*In this C & J complex, you’ll work through the 4 listed movements and rest until the next round begins.

*You can drop the bar following the push Jerk before completing the final rep, Which is a Squat Clean into a thruster (Cluster)

*On the Cluster, do not re-bend the knees when pressing the bar overhead.

*Stand all the way up on the PC before starting the front squat. Stand all the way up on the front squat before starting the PJ.

Metcon

Speed Limit (AMRAP – Rounds and Reps)

AMRAPx15

Buy in (Pick one)

1 mile run

2000m Row/Erg

115/95 Cal Bike

Max Rounds in time remaining

RX

8 Burpees

8 Pull-Ups

RX+

8 Burpees Box Jumps 24/20

8 C2B
Stimulus

* We will cap run, row, or bike at 9 min. Giving you at least 6 min for the amrap.

*Starting off the 15 min WOD, you’ll complete the Run, row, or bike.

*Once you finish all the buy in, you’ll spend the remainder of the WOD completing rounds of Burpees & Pull-Ups.

*Make sure to stand to full extension at the top of each burpee box jump.

*Your score is rounds & reps

Happy Saturday Teams of 3

CrossFit Fireground – CrossFit

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Group Hug (AMRAP – Rounds and Reps)

AMRAPx30

5 Sit-Ups

5 Cal Row

5 Hang Power Cleans

Bar increases Every 6 Round(After each teammate goes through 2 times)

Weight 1- 45/35

Weight 2- 75/55

Weight 3 -95/65

Weight 4 -115/95

Weight 5 -135/95 (AMRAP)

RX+

5 T2B

7 Cal Bike

5 Hang Power Snatches

Same as RX on bar increase.

Weight 1 -75/55

Weight 2 -95/65

Weight 3 -115/85

Weight 4 -135/95

Weight 5 -155/105 (AMRAP)
*One athlete works at a time in this team of 3

*The first athlete will complete all three stations before the next athlete begins their round.

*Score a round every time an athlete finishes a round.

*BB weight will increase after every 6 total rounds, every 2 turns per athlete.

*Once you the to the 5th weight, you will spend the remaining time of the 30 min using that weight.

* Team scores today are total round and reps completed.

Week 10 . HAPPY FRIDAY

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

250m Row

30 Slow Air Squats

7 Burpees

250m Row

20 Goblet Squats (light)

7 Burpees

250m Row

10 Barbell Pausing Front Squat (3 Sec)

7 Burpees

Front Squat Primer

Weightlifting

EMOMx9 Front Squat (1×15)

One Rep per min, % based off of 1 RM

Min 1-@84%

Min 2-@87%

Min 3-@ 90%

Min 4- @87%

Min 5- @90%

Min 6- @93%

Min 7- @90%

Min 8- @93%

Min 9-@96%

After set 9 spend the final 5 minutes building to a heavy single.
This is an EMOMx 9 Min. You will follow % until the set of 9. After set 9 you will spend the final 5 min building a heavy as possible single. It should only take 2 or 3 lifts.

Metcon

Crash Test (Time)

Rx

For Time

45 Burpees

30 Deadlifts 245/165

1,200m Row/Erg 3,600m Bike

RX+

1500m Row/Erg/4,500m Bike

30 Deadlifts 245/165

45 Lateral Barbell Burpees

Burn/Open Gym

CrossFit Fireground – CrossFit

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Metcon (2 Rounds for reps)

Burn

60 sec on 30 sec off x 2 Rounds

Bike (Cal)

Air Squat (reps)

Row (Cal)

II Unders (Reps)

Erg (Cal)

Slam balls (Reps)

DB Bench Press 50/20 (Reps)

Ring Dips/Box Dips )Reps)
You will score each round. We are scoring reps and cal into 1 score each round.

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 KB Single Arm Rows (5 Each Side)

10 Alternating Box Step Ups

10 KB Single Arm strict Press (5 Each Side)

10 Goblet Squats

10 Box Jumps (step down)

Weightlifting

Push Press (10-10)

Warm up to a heavy load.

Working on a 10 Rep max push press. Looking at 2 or 3 sets to get to a heavy weight.

Metcon

Weight Vest Wednesday (AMRAP – Rounds and Reps)

AMRAPx20

5 Pull-Ups

10 Sit Ups

15 Burpees

RX+

Weight Vest 20/14

5 Pull-Ups

10 Sit-Ups

15 Box Step Ups 24/20

1 Rope climb

1 Curd Clean up and over

Silverback week 10

CrossFit Fireground – CrossFit

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Ten Round Tuesday #3 (Time)

10-9-8-7-6-5-4-3-2-1

Devil Press 45/25 . RX+ 50/35

Wallballs

Push Ups

Overhead Lunge Single DB 45/25 RX+ 50/35

Extra Work

Metcon (4 Rounds for distance)

Every 2:30 x 4 Rounds

40 II Unders

15 Sit-Ups

Max Distance Handstand Walk in time remaining.

Score will be the distance of HS Walk on each round. Score each round