Friday Front Squat

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Silverback Primer

2 Set

4 Sec Tempo KB Deads

Seated Box Jumps

:30 Sec Pole Prying

Front Squat Primer

Weightlifting

EMOM Front Squat % (1-1-1-1-1-1-1-1-1)

EMOMx9

1- 1 Front Squat @81%

2- 1 Front Squat @84%

3- 1 Front Squat @87%

4- 1 Front Squat @84%

5- 1 Front Squat @87%

6- 1 Front Squat @90%

7- 1 Front Squat @87%

8- 1 Front Squat @90%

9- 1 Front Squat @93%
Week 2 of a 3 week incremental build in %.

3% increase from last week.

% based off of 1 RM Front Squat.

Metcon

Blue Steel (Time)

RX RX+

3 Rounds 3 Rounds

7 P Snatches 75/55 7 P Snatches 75/55

7 Sit-Ups 7 T2B

7 Box Jumps 24/20 7 Box Jumps 24/20

400m Run 50 Cal Bike/Row

3 Rounds 3 Rounds

7 P Snatches 75/55 7 P Snatches

7 Sit-Ups 7 T2B

7 Box Jumps 7 Box Jumps

400m Run 50 Cal Bike/Row

3 Rounds 3 Rounds

7 P Snatches 7 P Snatches

7 Sit-Ups 7 T2B

7 Box Jumps 7 Box Jumps

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