Hard Hat

CrossFit Fireground – Open Gym

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Snatch Technique 45% (6-6-6-6-6)

Every 2 Min x 5 sets

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Set 1- 35%

Set 2- 40%

Set 3,4,5- 45%

*6 Reps in each complex

*Overhead Squats and Snatch balance reps have a 3 sec pause at bottom.

*Technique loads (lighter side, done with full focus)

*Hold onto bar for the entire complex.

Snatch Technique B (3-3-3-3-3)

Every 90 sec x 5 sets

1 Snatch Pull

1 Hang Squat Snatch (just above knee)

1 Hang Squat Snatch (just below knee)

Set 1- 55%

Set 2- 60%

Set 3- 65%

Set 4- 67%

Set 5- 69%

*3 Reps in each complex.

*Hang onto the bar for the full complex.

*Focus here is bar positioning in the pulling phases.

Stamina Squats @63% (4-4-4-4-4-4-4-4-4-4)


1 Front Squat

3 Back Squats

Barbell loaded at 63% of your 1RM Front Squat for all reps.

*Week #1 of a 5 week squat cycle

*Each Min consists of a single front squat and 3 back squats

*Same weight is used throughout, and all reps come for the rack.

*Todays load is on the light/moderate side as we set a baseline.

*Next week we will be building in percentages.


Powerhouse (Time)

On the 5:00 x 5 RDS

21/15 Cal Row or 15/12 Bike or 200m Run

15 Double DB Power Snatches 35/20

9 Thrusters 135/95

Score will be slowest time of all 5 rounds

*You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5 min window.

*Rounds begin on the – 0:00, 5:00, 10:00, 15:00, 20:00

*Record your time following the 9th thruster, as your score is slowest of the 5 RDS.

*We want these rounds to take less than 4 minutes to complete so you have at least 1 min rest.