Back Squat

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-Up

10 Squats

10 Jumping Jacks

10 BB Power Cleans/Snatches

10 Wallballs

10 Core
Today we have back Squats so come in with % ready to go.

We will need to get warmed up quickly and ready to squat.

Brief & Warm-Up 0:00-0:20

Back Squats 0:20-0:35

Transition 0:35-0:40

Metcon 0:40-0:58

Clean Up

Weightlifting

Back Squat Grunt Work (9-7-5-3-1-1-1-1-1-1-1)

EMO2M

Set 1 -9 Reps @77%

Set 2 -7 Reps @84%

Set 3 -5 Resp @91%

Set 4 -3 Reps @96%

EMOM

Set 5- 1 Rep @100%

Set 6 -1 Rep @102%

Set 7 -1 Rep @105%

Set 8 -1 Rep @105%

Set 9 -1 Rep @105%

Set 10 – 1Rep @106%

Set 11 -1 Rep @106%
Stimulus

* Based off of 5 Rep Max

*Set 1-4 Completed “On the 2:00”

*Set 5-11 Completed “On the 1:00”

Metcon

Foot Locker (Time)

RX

5 Rounds

9 Sit-ups

15 Wallballs 20/14@10/9″

Directly Into

5 Rounds

9 Power Cleans 75/55

15 Front Squats 75/55

Rx+

5 Rounds

9 T2B

15 Wallballs 20/14@10/9″

Directly Into

5 Rounds

9 Power Snatches 75/55

15 Overhead Squats 75/55
Stimulus

*You’ll complete all 5 sets of part 1 before moving on to part 2 of today WOD.

*No Rest between sets

*Your score is total time for all 10 rounds

* This WOD should take between 10-18 Min to complete.

*Hard Cap at 18:00

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