Deload Week

CrossFit Fireground – CrossFit

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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

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