CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
1 Min HS Hold
1 Min Plank
1 Min Wall-sit
1 Min Pull-Up Ring Hold
10 Air Squats
Weightlifting
Clean & Jerk COmplex (6-6-6-6-6)
Every 2 Min
3-Position Power Clean
3- Push Jerks
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4 & 5 :60-65%
Stimulus
*Every 2 min, You’ll complete 6 reps on the barbell.
*These 6 Rep are to be completed unbroked.
*% based on your 1RM Clean & Jerk
The 3 Positions we’re looking for in the power clean are
1. Pockets
2. 1 Inch above the knee
3. Floor
Metcon
Bottom Line (AMRAP – Reps)
Ascending Ladder for 7 Min
3 Clean & Jerks, 3 T2B
6 Clean & Jerks, 6 T2B
9 Clean & Jerks, 9 T2B
135/95
Add 3 reps to each movement until time cap.
Scale as needed
