Mondays

CrossFit Fireground – Open Gym

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Snatch Technique A (6-6-6-6-6)

On the 0:00

Every 2 Min x 5 sets

3 Muscle Snatches

2 Pausing Overhead Squats (1 sec)

1 Pausing Snatch Balance (1 Sec)

Set 1- 35%

Set 2- 40%

Set 3- 45%

Set 4- 47%

Set 5- 50%
Stimulus

*Week 2 in the complex, building on last weeks %.

*6 Reps in each complex.

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

*Hold onto the bar for the entire complex.

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

Starting on the 10:00

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- 60%

Set 2- 65%

Set 3- 68%

Set 4- 71%

Set 5- 74%
Stimulus

*3 Reps in each complex.

*Hang onto the bar for the full complex.

*Focus here is bar positioning in the pulling phases.

Stamina Squats week 2 (4-4-4-4-4-4-4-4-4-4)

EMOMx10

1 Front Squat

3 Back Squats

Barbell loaded at 65% of your 1RM Front Squat for all reps.
Stimulus

*Week 2 of a 5 week squat cycle.

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

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

*Next week we will build in %

Barbarian (Time)

Every 10 Min x 3 Rounds

20 Pull-Ups

30 Push Ups

40 Sit-Ups

50 Air Squats

600m/500m Row
Stimulus

*A new round starts every 10 min is this longer bodyweight cardio piece. 0:00-10:00-20:00.

*You’ll complete the 5 listed movements for time and rest whatever time remains until the next round begins.

*With rest built in, lets try to push the pace through these movements.

*Record all three times- as your score is the slowest of the 3 rounds.

Lets cap these rounds at 9 min to ensure we have at least 1 min of rest.

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