Last Day of March

CrossFit Fireground – Open Gym

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Weightlifting

Romanian Deadlifts (5-5-5-5-5)

Building to a Heavy Set of 5
Stimulus

*Building to a heavy set of 5, resting 2:00 min between sets.

*Start in the range of 35-40% of 1RM Deadlift

*STARTS at the top (Deadlift the bar to extension)

*Maintain a slight bend in the knees and slowly send the hips as far back as you can without sacrificing back position.

*Lower the bar towards the floor with two standards

-go only as low as our positioning allows (if back rounds, we’ve gone too far)

-Bar does NOT touch the ground.

Go Fish (Time)

For time

1000m Row

Directly into

3 Rounds

21 Deadlifts 135/95

15 Lateral Barbell Burpees

9 Push Jerks 135/95

Extra Work

Metcon (No Measure)

Gymnastics Practice

10:00 of Handstand Walk Practice

Last Day of March

CrossFit Fireground – CrossFit

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Kelly’s House (Time)

5 Rounds for time

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB

Put DB weight in notes
Stimulus

*Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters.

*Goblet Thrusters will be completed with a single DB held with a hand on either end of the DB

*Choose a weight that will allow for thrusters to be completed in 1-2 sets

Deload Week

CrossFit Fireground – Open Gym

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Pausing Back Squats x3 (1-1-1-1-1-1-1-1-1-1)

EMOMx10

One Second Pause at:

1-Going Down at Parallel

2-Absolute Bottom of squat

3-Going up at Parallel
Stimulus

*Working a Pause Back Squat today with 3 separate pauses

*Movement Order- You’ll squat to parallel, squat to full depth, returned to parallel, then stand to full extension.

*Build up in weight over the 10 min, starting at 50% of your 1RM Back Squats

Body Armor

Metcon (No Measure)

Body Armor

3 Giant Sets:

10 Strict T2B

15 DB Bench Press

100m Double DB Front Rack Walk

Metcon

Layup (Time)

50-40-30-20-10

II Unders

Sit-Ups

Directly Into

5-10-15-20-25

KBS 1.5/1

Wallballs 20/14 @10′

Great Day

CrossFit Fireground – CrossFit

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Cookie Monster (AMRAP – Rounds and Reps)

AMRAPx15

20 Single Arm DB Snatches

40 II Unders/80 Singles

20 Burpees

40 II Unders/80 SIngles

DB Scales as needed and put the weight in notes

SeaWorld

CrossFit Fireground – CrossFit

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Metcon (6 Rounds for time)

SeaWorld

Every 5 Min x 6 Rounds

10 Alternating Single DB Power Clean & Jerk

400m Run

100m Single DB Farmer Carry
Stimulus

*Alternating DB Power Clean & Jerks you will put the weight in the notes

*Scale the 400m Run as needed.

Team Wod

CrossFit Fireground – Open Gym

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SeaWorld Team Version (Time)

Teams of 3

3 Round for time

75 Power Snatches 75/55

30 Power Clean & Jerks

2,000m Row

Clean & Jerk Weight

Round 1- 135/95

Round 2- 155/105

Round 3- 185/135

SeaWorld (Individual Version) (Time)

3 Rounds for time

25 P Snatches 75/55

10 P Clean & Jerks

1000m Row

Clean & Jerk Weight

Round 1- 135/95

Round 2- 155/105

Round 3- 185-135

Home Gym

CrossFit Fireground – Open Gym

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Front Squats Grunt Work (3-1-3-1-3-1-12)

Every 2 MIn

Set 1- 3 Reps @80%

Set 2- 1 Rep @90%

Set 3- 3 Reos @80%

Set 4- 1 Rep @93%

Set 5- 3 Reps @80%

Set 6- 1 Rep @96%

Set 7- 12 Reps @70%

Body Armor

Metcon (No Measure)

Body Armor

3 Giant Sets

10 Supinated Grip Ring Rows

20 DB Suitcase Elevated Split Squats (10 Each leg)

15 Deadlifts 95/65

Metcon

T-Moble (AMRAP – Rounds and Reps)

AMRAPx15

5 Bar Muscle Ups

10 Overhead Squats 95/65

15 Deadlifts 95/65

Deck of Cards Solo

CrossFit Fireground – CrossFit

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Deck of Cards Solo (Time)

Spades-Goblet Squats

Clubs-Burpees

Diamonds-Sit Ups

Hearts- Single Arm DB Snatches

Jokers- 200m Run

A=21

K=13

Q=12

J=11
You will work until you are finished with the deck of cards. This is for time.

Home Gym

CrossFit Fireground – Open Gym

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Beast Builder Macho Man (AMRAP – Rounds and Reps)

AMRAPx3

Rest 3 Min

AMRAPx3

3 Macho Man Complexes 115/85

3 Macho Man Complexes 135/95

3 Macho Man Complexes 155/105

3 Macho Man Complexes 185/125

3 Macho Man Complexes 205/145

3 Macho Man Complexes 225/155

1 Macho Man

3 Power Cleans

3 Front Squats

3 Jerks
Stimulus

*The format of this piece is :3 Min on 3 min off- 3 Min on

*You’ll work as far as you can in the first 3 min, noting where you left off.

*After the rest period, you’ll pich up exactly where you left off and see how far you can get in the final 3 min of work.

*Feb 5th was the last time doing Macho Man.

Dirty 30 CompTrain Style (Time)

For Time

30 Box Jumps 24/20

30 C2B

30 KBS 1.5/1

30 Front Squats 115/85

30 T2B

30 Push Press 115/85

30 Deadlifts 115/85

30 Wallballs 20/14 @10′

30 Burpees

100 II Unders