Hard Hat

CrossFit Fireground – Open Gym

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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

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