Squats

CrossFit Fireground – Open Gym

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Box Squats (2-2-2-2-2-2-2-2-2-2)

EMOMx10

2 Box Squats

All sets at 55% of 1 RM Back Squat

Box Height just below parallel

Power Clean Technique A (4-4-4-4-4)

One the 0:00

Every 2 Min x 5 Sets

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%

Set 3-5 @45-55%

Power Clean Technique B (2-2-2-2-2)

On the 10:00

Every 90 Sec x 5 sets

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- 75%

Set 5- 75-80%

Count Chalkula (AMRAP – Rounds and Reps)

AMRAPx20

30 KBS 1.5/1

25 Box Jumps 24/20

20 T2B

15 Push Press 135/95

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