CrossFit Fireground – Open Gym
View Public Whiteboard
Snatch Pull Complex
Every 90 Sec x 5 Sets
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull
Set 1- 75% of 1RM Snatch
Set 2- 80%
Set 3-5 -85%
21 Jump Street (AMRAP – Rounds and Reps)
AMRAPx21
21 Power Snatches 95/65
21 Box Jumps 24/20
21 Overhead Squats 95/65
21 T2B
Body Armor
Metcon (3 Rounds for weight)
3 Giant Sets
15-13-11-9
Romanian Deadlifts
DB Bench Press
Rest 2 Min Between Sets
Stimulus
*A Giant Set means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed.
*Our focus in the first part of body armor is on our grip strength, posterior chain, and upper body pressing.
*Use one weight for the Romanian Deads and one weight for the DB bench press across the 4 sets.