CrossFit Fireground – CrossFit
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
