Time to Press

CrossFit Fireground – CrossFit

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Warm-up

Weightlifting

Jerk Drive (3-3-3-3)

4 Sets of the Complex

1 Pausing Drive+2 Regular Drives

Set 1 80% of 1 RM Jerk

Set 2 84%

Set 3 88%

Set 4 90%
3 Reps come from the rack and are meant to be completed without dropping the bar.

Pause for 2 sec in the dip if the pausing Jerk Drive

Focus is to train aggressive extension with the legs to launch the bar off the shoulders.

Pausing Push Press (4-4-4-4)

4 Set of the Complex

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1 60% of 1 RM Jerk

Set 2 65%

Set 3 & 4 70 %
4 Set of 4 Unbroken reps. The BB Comes from the rack. Pausing 2 sec in the dip of the pausing push press.

goal is to establish a strong vertical dip position.

Metcon

Four Loko (1 Rounds for time)

Every 4:00 x 5 Round

7 Front Squats 135/95

40 II Unders/100 Singles

15 Cal Row/Bike/Erg

Rx+

20/18 Cal Row

40 II Unders

7 Front Squats 155/105

Score will be the slowest time of the 5 rounds
Stimulus

Complete the 3 movements as quickly as possible and rest.

We want to rest in order to keep the intensity on the higher side, we will cap each round at 3 min.

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