CrossFit Fireground – Open Gym
Weightlifting
EMOM Box Squatsx10 (2-2-2-2-2-2-2-2-2-2)
Every min on min x 10
2 Box Squats
All sets at 50% of 1 RM Back Squat
Box hight just below parallel
Stimulus
*Set box height just below parallel.
*All sets completed at 50%
of your 1RM Back Squat
*Weight is not the focus point…speed is.
*After sitting back to a vertical shin position, explode off the box.
*Accelerate out of the bottom as aggressively as we can.
Power Clean Technique A (4-4-4-4-4)
Every 2 Min x 5 sets
Starting on the 0:00
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean
Set 1- 35%
Set 2- 40%
Setr3,4,5- 45%
Stimulus
*4 Reps in each complex
*Each rep has a 1 sec pause (all pause will be at knees)
Power Clean Technique B
Every 90 sec
Starting on the 10:00
1 Hang Power Clean (Just above knee)
1 Hang Power Clean (Just below knee)
Set 1-60%
Set 2- 65%
Set 3- 70%
Set 4- 70%
Set 5- 70%
Stimulus
*5 Sets of 2 Hang Power Cleans every 90 sec.
*First rep of the set from just above knee
*2nd rep from below the knee.
*Focus here is varying our starting position.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
