Grunt Work week 7

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Min on your own

Weightlifting

Back Squats -108% (9-7-5-3-1-1-1-1-1)

Set 1 (On the 0:00) 9 Reps @78%

Set 2 (On the 2:00) 7 Reps @85%

Set 3 (On the 4:00) 5 Reps @92%

Set 4 (On the 6:00) 3 Reps @97%

Set 5 (On the 8:00) 1 Rep @102%

Set 6 (On the 9:30) 1 Rep @104%

Set 7 (On the 11:00) 1 Rep @106%

Set 8 (On the 12:30) 1 Rep @108-109%

Set 9 (On the 14:00) 1 Rep @ 108-109%
Stimulus

*Today is the 6th iteration of these Back Squat Waves.

*These % are based off your 5RM

*Set 1-4 are completed every 2 MIn

*Set 5-9 are completed every 1:30

*On the final 2 sets, base your load by feel inside range

*Next week, in our last week of Grunt Work, we’ll be retesting.

Metcon

Spice Girl (Time)

For time

21 Power Cleans 95/65

5 Rounds of Cindy

21 Front Squats

5 Rounds of Cindy

21 Squat Cleans

RX+

21 Power Snatches 95/65

5 Rounds of Cindy

21 Overhead Squats

5 Rounds of Cindy

21 Squat Snatches

20 Min hard cap
Stimulus

*In this chipper workout, we’ll alternate between barbell and bodyweight movements.

*This workout is designed to be light with a medium time domain, using weight and variations that allow us to always keep moving forward.

*We expect this workout to take 9-16 Min to complete.

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