Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 KB Swings

10 Squats

10 Kip Swings

5 Min II Under Practice

or

5 Min Ring or Bar M/U Practice

Metcon

Weight Vest Wednesday Helen Stlye (Time)

For Time

3 Rounds for time

400m Run

21 KBS 1.5/1

12 Pull-Ups

RX+ Weight Vest 20/14

3 Rounds for time

400m Run

21 KBS 1.5/1

12 Pull-Ups

Extra Work

Burpees on a rope (Time)

3 Rounds

3 Rope Climbs

10 Burpees

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

Deload Week

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 Burpees

BB Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romainan Deadlifts

5 Front Squats

Back Squat Primer

5-3-1-1

Weightlifting

Tempo Back Squats (One + One Quarter) (1-1-1-1-1-1-1-1-1-1)

EMOMx10

1 Pausing “One & One Quarter” Squat

Set 1-2 :50%

Set 3-4 :53%

Set 5-6 :56%

Set 7-8 :59%

Set 9-10: 62%
Stimulus

*Working a new movement today with the Pausing One & One Quarter Back Squat.

*This movement is designed to strengthen the bottom most part of the back squat.

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

*There are pauses built in at two loacations:

*Pause for 2 seconds in the bottom of the initial squat.

*Pause for 2 seconds at the top of the “one quarter” squat

*% are based on your 1RM back squat.

Metcon

A Good Life (Time)

3 Round

400m Run/500m Row

12 Burpees

21 Box Jumps 24/20