CrossFit Fireground – Open Gym
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.
