CrossFit Fireground – Open Gym
Weightlifting
Snatch Pull complex (4-4-4-4-4)
Every 2 min x 5 sets
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (Knees)
1 Snatch pull (Floor)
Set 1- 50%
Set 2- 55%
Set 3- 60%
Set 4- 65%
Set 5- 70%
% off of 1RM Snatch
Stimulus
*4 Rep complex
*Pause for 1 sec at knees, pockets on the pausing snatch deadlift.
*Focus here is on bar positioning in relation to the body.
*A vertical bar path is the aim
*We move the body around the bar, not the opposite.
*A “pull” is a finish with a big shrup at the top, but long arm (NO Bending)
Metcon
Snake Bite (Time)
21-15-9
Front Squat 95/65
Pull-Ups
RX+
Squat Snatch 95/65
C2B Pull-ups
Body Armor
Metcon (No Measure)
Body Armor
3 Giant Sets
15-13-11-9
Romanian Deadlifts
DB Bench Press
Rest 2 Min between sets
