Hard Hat

CrossFit Fireground – Open Gym

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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

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